L-Citrulline Malate
L‑Citrulline Malate
Snapshot
L‑Citrulline Malate is a compound combining L‑citrulline with malic acid in a 2:1 or 1:1 ratio, designed to enhance nitric oxide production, energy metabolism, and exercise performance.
What is L‑Citrulline Malate?
L‑Citrulline Malate pairs the amino acid L‑citrulline—an effective nitric oxide precursor—with malic acid, a key intermediate in the Krebs cycle, to synergistically support blood flow, ATP production, and ammonia clearance.
Where It Comes From
This supplement is produced by chemically binding L‑citrulline to malic acid, then crystallizing the complex into a powder. Common ratios are 2:1 (citrulline to malate) or 1:1 to balance nitric oxide and energy‑cycle support.
Key Nutrients & Compounds
Each serving provides free-form L‑citrulline for arginine and nitric oxide synthesis alongside malic acid, which fuels the Krebs cycle, enhances aerobic ATP production, and aids in the removal of metabolic byproducts like lactate and ammonia.
Health Benefits
L‑Citrulline Malate improves vasodilation and nutrient delivery by boosting nitric oxide. Malate supports sustained energy production and reduces muscle fatigue. Together, they enhance endurance, reduce muscle soreness, and speed recovery.
Recommended Dosage
Typical doses range from 6 to 8 grams of L‑Citrulline Malate per day, taken 30–60 minutes before exercise. Higher-end protocols may use up to 10 g for pronounced performance effects.
How to Use It
Mix powder into water or a sports drink and consume prior to workouts. The sour, tart flavor from malic acid can be masked in flavored pre‑workout blends.
Who Should Use It?
Ideal for athletes and fitness enthusiasts engaging in high‑intensity or endurance activities. It benefits those seeking enhanced “muscle pump,” delayed fatigue, and accelerated recovery.
Possible Interactions or Cautions
L‑Citrulline Malate is well tolerated; high doses may cause mild gastrointestinal upset. Individuals on blood‑pressure medications should monitor effects, as increased nitric oxide can lower blood pressure.
Final Thoughts
L‑Citrulline Malate combines circulatory and metabolic support in one supplement, making it a standout choice for boosting exercise performance and recovery. When dosed appropriately, it delivers noticeable benefits in endurance and muscle soreness reduction.
Scientific Studies
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Pérez‑Guisado, J., & Jakeman, P. M. (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.0b013e3181e09f4b -
Cutrufello, P. T., et al. (2015). Short-term citrulline malate supplementation improves anaerobic performance and recovery. Journal of Strength and Conditioning Research, 29(8), 2465–2476.
https://doi.org/10.1519/JSC.0000000000000905 -
Wax, B., et al. (2015). Citrulline malate does not improve muscle recovery after resistance exercise in recreational weightlifters. Journal of Sports Science & Medicine, 14(3), 648–655.
https://www.jssm.org/jssm-14-648.xml