Citrulline Malate - The Holy Grail of Pump and more...
Citrulline Malate is literally a "go to" ingredient that is extremely versatile and beneficial. It can drastically, increase full muscle pumps, increase energy levels, and recovery.
What is Citrulline Malate?
Citrulline Malate consists of enzymatically bonded l-citrulline and malic-acid. When extra citrulline is ingested via supplementation, it optimises the urea cycle thereby absorbing excess nitrogen secreted by muscles before it can succumb to fatigue.
The body can produce Citrulline in two ways: in the intestinal walls via Glutamine breakdown and as a by-product created from Arginine’s conversion to Nitric Oxide (NO). Speaking of arginine it used to be the go-to ingredient for increasing N.O. production in the body around 2003 onwards. However, research suggested that Citrulline is far superior to Arginine as a NO elevator in the body.
Citrulline Malate is probably one of the most underdosed supplements in the industry if you want to get the pump benefits then aim for around 6-8g pre workout
Where Does It Come From?
Citrulline is naturally occurring in the flesh and rind of the watermelon. In fact, if you eat enough of the juicy fruit, you’ll actually consume enough to elevate plasma levels of citrulline, thereby getting your “pump on” while eating watermelon!
Malic Acid (The malate part of things) is an organic compound found in various foods. It helps to improve energy levels and reduce pain levels felt when exercising and forms part of the KREBS energy cycle.
What does it do?
Citrulline is most popular as a Nitric Oxide booster. By increasing N.O. levels you will increase vasodilation, blood flow, glucose uptake, oxygen delivery, and nutrient transport. Increased blood and nutrient delivery can increase endurance by delaying mental and physical during exercise. As it is widely known increased vasodilation translates to humungous pumps during your workout which doesn't only just feel great, but also enhance your "mind-muscle connection"
From a performance standpoint, elevated levels of ammonia limit glycogen formation, inhibit the energy cycle and induce fatigue. Citrulline Malate acts as a “buffer” against ammonia build up, thereby boosting endurance and performance both on the field and in the weight room.
Citrulline Malate can also increase the rate of ATP synthesis during exercise and improve phosphocreatine (CP) recovery after exercise. ATP is your cell’s primary source of energy, the faster you can regenerate ATP stores the quicker your strength and endurance comes back
Citrulline Malate highlights in a nutshell:
- Increase Nitric Oxide production
- Better endurance
- Improved nutrient and oxygen transport
- Delayed fatigue
- Improve ATP production
- Reduced muscle soreness and pain
Citrulline Malate is probably one of the most underdosed supplements in the industry if you want to get the pump benefits then aim for around 6-8g pre workout, if taken for recovery a lower dose can be taken.
1. Perez-Guisado J, Jakeman PM. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. The Journal of Strength & Conditioning Research 2010;24(5):1215-22 10.519/JSC.0b013e3181cb28e0.
2. Orozco-Gutierrez JJ, Castillo-Martinez L, Orea-Tejeda A, et al. Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction. Cardiology journal 2010;17(6):612-8.
3. Sopi RB, Zaidi SI, Mladenov M, et al. L-citrulline supplementation reverses the impaired airway relaxation in neonatal rats exposed to hyperoxia. Respiratory Research. 2012;13(1):68. doi:10.1186/1465-9921-13-68.