Citrulline malate
A compound that promotes vasodilation, used to treat muscle congestion and improve endurance during exercise.
Benefits
- Promotes vasodilation and increased blood flow to the muscles
- May reduce perceived fatigue during exercise
- Supports stamina during repeated exertion
Where to buy
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Precautions
May cause mild digestive problems at high doses.
Recommended dosage
6 to 8 g before training
Did you know?
Citrulline malate supplementation led to a significant reduction, of up to 60.7 per cent, in blood lactate levels immediately after exercise, which could help delay fatigue in athletes.
What the studies say
This systematic review examines nutritional performance-enhancing aids for athletes participating in racket sports. It indicates that whilst caffeine has been shown to improve certain skills, supplements such as creatine, sodium bicarbonate, beetroot juice and citrulline require further studies to strengthen the evidence of their effectiveness on performance in these sports. With regard to citrulline, it is emphasised that further research is needed.
Vicente-Salar N, Santos-Sánchez G, Roche E. — (2020) — View the source study
Pairs well with
- BCAA / Essential amino acidsStudy 5 on citrulline malate suggests that L-citrulline malate may improve the utilisation of amino acids, particularly BCAAs, during exercise.
- Creatine monohydrateCitrulline malate may reduce the energy costs of muscle contraction associated with phosphocreatine (study 17), whilst creatine monohydrate increases total creatine in the muscles and improves performance during high-intensity exercise (studies 1, 5), suggesting complementary mechanisms for rapid muscle energy and high-intensity performance.
- Whey proteinL-citrulline malate is thought to improve the utilisation of amino acids, particularly BCAAs, during exercise (study 5), and whey protein is a source of protein rich in BCAAs and essential amino acids (studies 1, 3).
- Beta-alanineCitrulline malate may help to reduce lactate build-up and potentially delay fatigue (study 15), whilst beta-alanine increases muscle carnosine, acting as an intracellular pH buffer and mitigating muscle acidosis, thereby improving high-intensity exercise capacity and delaying fatigue (studies 3, 13).
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more