Citrulline Malate
Citrulline Malate
Snapshot
Citrulline malate is a performance-enhancing compound combining the amino acid citrulline with malic acid, known for boosting nitric oxide production, reducing fatigue, and improving exercise performance.
What is Citrulline Malate?
Citrulline malate is a molecule composed of the non-essential amino acid L‑citrulline bound to malic acid, an intermediate of the Krebs cycle. Together, they work synergistically to enhance blood flow, energy production, and waste removal in muscles during exercise.
Where It Comes From
L‑citrulline is found naturally in watermelons, while malic acid is abundant in apples and other fruits. In supplements, the two are combined in a 2:1 or 1:1 ratio into a powder for use in pre‑workout and endurance formulas.
Key Nutrients & Compounds
Citrulline increases arginine levels, which fuels nitric oxide synthesis—a vasodilator that improves circulation. Malate supports the Krebs cycle, aiding ATP production and reducing the buildup of metabolic byproducts like lactic acid and ammonia.
Health Benefits
Citrulline malate boosts nitric oxide, leading to enhanced muscle blood flow, nutrient delivery, and waste clearance—translating into reduced fatigue, improved endurance, and greater strength output. It also aids in recovery by minimizing muscle soreness (DOMS) and supporting energy metabolism.
Recommended Dosage
Effective doses range from 6 to 8 grams of citrulline malate, taken 30–60 minutes before exercise. Lower doses (3–4 g) may also provide benefits in endurance activities, though the higher range is most widely studied for strength and power.
How to Use It
Mix citrulline malate powder with water or your favorite pre‑workout beverage. It’s best consumed on an empty stomach or alongside other performance ingredients such as beta-alanine or caffeine.
Who Should Use It?
Ideal for athletes, gym‑goers, and anyone seeking to improve exercise performance, endurance, or recovery. It benefits both resistance and endurance training modalities.
Possible Interactions or Cautions
Citrulline malate is generally well tolerated. Some users may experience mild gastrointestinal discomfort at higher doses. Those on blood pressure medications should consult a healthcare provider, as enhanced vasodilation may amplify hypotensive effects.
Final Thoughts
Citrulline malate is a scientifically supported ergogenic aid that enhances blood flow, reduces fatigue, and accelerates recovery. Its dual action on nitric oxide and energy metabolism makes it a staple in high-performance supplement stacks.
Scientific Studies
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Perez-Guisado, J., & Jakeman, P. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. https://doi.org/10.1519/JSC.0b013e3181c9eb08
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Wax, B., & Kavazis, A. N. (2013). The effects of citrulline malate supplementation on performance during high-intensity exercise. Amino Acids, 44(8), 1679–1686. https://doi.org/10.1007/s00726-013-1552-6
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Chappell, A., et al. (2018). Effects of citrulline malate on muscle recovery and oxidative stress in humans. Sports Medicine, 48(12), 2783–2798. https://doi.org/10.1007/s40279-018-0967-7