Citrulline Malate: Benefits and Uses for Athletes

Citrulline malate is a combination of the amino acid citrulline and malate, an organic acid. This compound is often used as a sports supplement to increase performance and promote recovery. Here is the most important information about citrulline malate, its benefits and uses.

What is citrulline malate?

Citrulline is a non-essential amino acid that is formed in the body from ornithine and carbamoyl phosphate. Malate, also known as malic acid, is an organic acid that plays a role in the Krebs cycle. Citrulline malate combines these two substances to take advantage of their synergistic effects.

Benefits of Citrulline Malate

1. Increased nitric oxide production:

• Citrulline is converted into arginine in the body, which increases the production of nitric oxide (NO). NO dilates blood vessels, improves blood flow, and can increase the supply of oxygen and nutrients to muscles during exercise.

2. Improved endurance:

• By improving blood flow and reducing lactic acid formation, citrulline malate can increase aerobic and anaerobic endurance, leading to longer and more intense workouts.

3. Faster recovery:

• Citrulline malate may help reduce muscle fatigue and speed up recovery after exercise by promoting the removal of ammonia from the body, a byproduct of protein metabolism.

4. Increased ATP production:

• Malate plays a role in the energy cycle and can support the production of adenosine triphosphate (ATP), the main energy source for muscle contractions.

5. Reduction of muscle soreness:

• Citrulline malate can help reduce muscle soreness by improving muscle metabolism and promoting muscle recovery, allowing for a faster return to training after intense sessions.

6. Support the immune system:

• Citrulline malate can boost the immune system by promoting the production of nitric oxide, which plays a role in fighting off pathogens. This can be particularly beneficial during periods of intense exercise when the immune system is under stress.

Application and dosage

1. Before training:

• A common dosage of citrulline malate is 6-8 grams approximately 30-60 minutes before training. This can help increase performance and reduce muscle fatigue.

2. Daily intake:

• Some athletes take citrulline malate daily to continually reap the benefits of improved circulation and recovery. The dosage can range from 3-6 grams per day.

3. Combination with other supplements:

• Citrulline malate can be taken in combination with other supplements such as creatine and BCAAs (branched chain amino acids) to achieve synergistic effects and further enhance athletic performance.

Possible side effects

Citrulline malate is generally considered safe and well tolerated. However, some people may experience mild side effects such as gastrointestinal discomfort. It is important to follow the dosage recommendations and consult a doctor if you are unsure.

Scientific findings

Several studies have confirmed the positive effects of citrulline malate on athletic performance and recovery. One study showed that citrulline malate can increase the number of repetitions of intense resistance training and reduce fatigue. Another study found that citrulline malate can improve aerobic performance and time to exhaustion. 1. Increase strength:

• One study showed that participants who took citrulline malate were able to complete significantly more repetitions of strength exercises such as bench presses than those who took a placebo.

2. Improve endurance:

• Another study found that citrulline malate can improve aerobic performance and increase time to exhaustion, suggesting it may be beneficial for both endurance and strength athletes.

Conclusion

Citrulline malate is an effective nutritional supplement that offers numerous benefits for athletes and fitness enthusiasts. It can improve circulation, increase endurance and speed up recovery. With the correct use and dosage, citrulline malate can make a valuable contribution to improving performance and building muscle. It is important to consider individual needs and goals and, if necessary, consult a doctor or nutritionist to ensure optimal use.