I first started using citrulline malate supplements in college around 2010 to improve my training and recovery, and now, as a professional basketball player with over a decade of experience in professional athletics, I’m still using citrulline supplements for the same reason.
Since then, I’ve tried multiple citrulline malate supplements and pre-workouts containing citrulline, incorporating them into my regimen to test their effects on strength, endurance, and muscle recovery.
Based on my experience and extensive research, citrulline malate has shown potential for improving athletic performance in certain areas, but its benefits can vary depending on individual goals and training styles.
This article provides a comprehensive analysis of citrulline malate and explores whether athletes should consider adding it to their supplement routine.
What is Citrulline Malate?
Citrulline malate is a compound that combines the amino acid citrulline with malic acid. Citrulline is naturally found in foods like watermelon and is involved in the production of nitric oxide (NO), a molecule that plays a key role in vasodilation, which is the widening of blood vessels.
Malic acid is an organic compound that aids in energy production by playing a role in the Krebs cycle, which generates ATP, the primary energy currency in our cells.
Together, citrulline and malic acid are thought to enhance athletic performance by boosting blood flow, delaying fatigue, and speeding up recovery.
How Citrulline Malate Works
The primary mechanism by which citrulline malate works is through nitric oxide production. Citrulline is converted into arginine, which then boosts NO levels in the body.
This nitric oxide boost from arginine and citrulline improves blood flow, delivering more oxygen and nutrients to working muscles during exercise. This leads to better endurance, reduced fatigue, and faster recovery.
Improved blood flow may also help remove waste products such as ammonia and lactic acid, which build up during intense exercise and contribute to fatigue (Gonzalez & Trexler, 2020).
Additionally, malic acid supports the Krebs cycle, which increases ATP production and energy availability during exercise. By enhancing both blood flow and energy production, citrulline malate is believed to support longer and more intense workouts.
When to Take Citrulline Supplements
When to take citrulline malate depends on your fitness goals and how you want to leverage its benefits. Here’s a breakdown of the best times to consider taking it:
1.) Before Workouts
Taking citrulline malate 30 to 45 minutes before your workout is one of the most common and effective strategies.
The primary reason for this is its ability to boost nitric oxide (NO) production, which improves blood flow and oxygen delivery to muscles.
This leads to enhanced endurance, reduced fatigue, and better overall performance during high-intensity exercise. For athletes focusing on strength training, explosive power, or endurance workouts, pre-workout supplementation is ideal.
2.) Mid-Day
Some people take citrulline malate mid-day to support blood flow, reduce muscle soreness, and speed up recovery, especially if they are in a phase of high training volume.
Taking it mid-day can help maintain consistent nitric oxide levels and keep recovery processes activated, which is beneficial for those who might work out later or want to manage muscle soreness throughout the day.
3.) Before Bed
While it’s less common to take citrulline malate before bed, some athletes do so to support muscle recovery during sleep. Since citrulline and arginine are involved in NO production and removing waste products like ammonia, taking it before bed could promote muscle repair overnight.
However, the energizing effects might not make this the best option for those sensitive to its mild stimulating effects. It’s more effective for people focused on recovery, especially when taken alongside other nighttime recovery supplements.
In general, taking citrulline malate before workouts offers the most direct benefit, but mid-day or nighttime use can support recovery and overall muscle health.
Benefits of Citrulline Malate
When it comes to optimizing training and recovery, citrulline malate is often considered one of the best supplements for athletic performance.
Known for its ability to improve blood flow, delay fatigue, and enhance muscle recovery, citrulline malate offers a variety of potential benefits for athletes engaged in high-intensity workouts or endurance training.
Whether you’re looking to boost strength, increase stamina, or recover faster between sessions, citrulline malate could play a key role in taking your performance to the next level.
Endurance
Citrulline malate is frequently marketed as a supplement for endurance athletes, but the scientific evidence supporting its effectiveness is mixed. Some studies suggest that CM can improve oxygen delivery to muscles, potentially delaying fatigue during endurance exercise (Bailey et al., 2015).
However, a systematic review and meta-analysis by Harnden et al. (2023) found no significant improvements in time-to-exhaustion (TTE) or time-to-completion (TTC) when citrulline malate was used by endurance athletes.
This suggests that while citrulline malate may enhance blood flow, its direct impact on endurance performance remains unclear.
Strength and Power
More compelling evidence exists for citrulline malate’s ability to enhance strength and power, particularly in resistance training. Studies have shown that citrulline malate supplementation can increase the number of repetitions performed during strength training exercises and improve maximal strength.
In a meta-analysis conducted by Aguiar and Casonatto (2022), it was found that CM had a positive effect on strength and power performance, particularly in upper-body exercises.
This may be due to citrulline malate’s ability to enhance blood flow, improve nutrient delivery, and reduce the accumulation of fatigue-inducing metabolites.
Muscle Recovery
One of the lesser-known benefits of citrulline malate is its potential to aid in muscle recovery. By reducing ammonia and other waste products that accumulate during exercise, citrulline malate may help muscles recover faster post-workout.
A study by Bendahan et al. (2002) found that participants who supplemented with citrulline malate experienced less muscle soreness and faster recovery after intense exercise.
This makes citrulline malate a valuable supplement for athletes looking to minimize downtime between workouts.
Is Citrulline Malate Safe?
Citrulline malate is considered safe for most people when taken at recommended dosages. Studies have shown no significant adverse effects from daily supplementation of up to 8 grams (Gonzalez & Trexler, 2020).
However, as with any supplement, it’s important to consult with a healthcare provider before adding citrulline malate to your routine, especially if you have any pre-existing health conditions.
Optimal Dosage
The optimal dosage of citrulline malate for athletic performance typically ranges from 6 to 8 grams, taken 30 to 60 minutes before exercise. This dosage has been shown to increase plasma arginine levels and nitric oxide production, which may lead to better performance and enhanced recovery.
Some athletes also use chronic supplementation strategies, taking citrulline malate daily for several weeks to build up its effects.
However, individual responses to supplementation can vary, and more research is needed to determine the ideal dosing strategy for different types of athletes (Gough et al., 2021).
Best Citrulline Malate Supplements
Drawing from my experience, having used various citrulline malate supplements since college in 2010, I’ve curated a list of the three best citrulline malate supplements that offer the best quality and value.
PrimaForce Citrulline Malate Powder
PrimaForce stands out as my top recommendation due to its cost-effectiveness and reliability. It provides 500 grams of citrulline malate for $25.97, offering around 60-80 servings per container.
PrimaForce is known for using pharmaceutical-grade ingredients, and their product is lab-tested for potency and purity, making it a dependable choice for consistent results.
BulkSupplements L-Citrulline DL-Malate 2:1 Powder
BulkSupplements offers a clean, no-filler option for athletes. Priced at $38.96 for 2.2 pounds, this product delivers excellent value.
Although the packaging can be less convenient, especially for frequent travelers, BulkSupplements provides a high-quality, lab-tested citrulline malate powder, perfect for athletes seeking a pure and affordable option.
The Genius Brand Pre
For those looking for a stimulant-free pre-workout that includes citrulline malate, The Genius Brand Pre is the best option.
With 6 grams of citrulline malate per serving, along with other beneficial ingredients like Beta-Alanine, it’s ideal for athletes wanting a comprehensive, caffeine-free pre-workout supplement to enhance endurance and intensity during training.
Final Thoughts: Should You Buy Citrulline Malate Supplements?
Citrulline malate can be highly beneficial for athletes involved in high-intensity resistance training or activities requiring bursts of strength and power. Its ability to improve blood flow, delay muscle fatigue, and accelerate recovery makes it a valuable asset for optimizing performance in the gym or on the field.
However, for athletes focused primarily on endurance, such as marathon runners or long-distance cyclists, the benefits of citrulline malate may be less noticeable.
Research indicates that its ergogenic effects are more pronounced in short, intense bursts of activity rather than in prolonged aerobic efforts (Harnden et al., 2023).
Ultimately, citrulline malate is a versatile supplement, particularly effective for strength, power, and recovery.
While it may not provide significant benefits for endurance athletes, its potential to boost nitric oxide production, enhance muscle performance, and support quicker recovery makes it worth considering for athletes aiming to break through plateaus and elevate their training efforts.
FAQs About Citrulline Malate
What is citrulline malate good for?
Citrulline malate is primarily used to improve blood flow, enhance muscle endurance, and speed up recovery by increasing nitric oxide production and reducing ammonia buildup.
How much citrulline malate should I take?
Most studies suggest taking 6-8 grams of citrulline malate 30 to 60 minutes before exercise for optimal results.
Does citrulline malate help with endurance?
The evidence is mixed. While citrulline malate may enhance blood flow and oxygen delivery, studies show inconsistent results for endurance athletes.
Can I take citrulline malate every day?
Yes, citrulline malate can be taken daily. Some athletes use it as part of a long-term supplementation strategy to build up its effects.
Is citrulline malate safe?
Yes, citrulline malate is generally safe when taken at recommended doses, with few reported side effects.
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