Citrulline malate is one of the supplements that will directly support our effort in training. It belongs to substances that are used for perseverance. Unlike some of them, it is characterized by high effectiveness and scientifically proven activity. See for yourself what citruline malate is and is a real tamer of fatigue!
Citrulline malate – what is citrulline malate
Citrulline malate is a combination of citrulline, or amino acid and malic acid, into one molecule. Citrulline is a derivative of another amino acid – ornithine. It is not an amino acid that builds muscle, but it has another important role by participating in the urea cycle, where in the course of metabolism it contributes to the neutralization of toxic ammonia. Malic acid is an organic chemical compound, including in apples and rhubarb. It is a by-product of carbohydrate metabolism. Its ionized form (malate) occurs as an intermediate in the citric acid cycle (Krebs cycle). He also participates in energy transformations taking place in every cell. The combination of both mentioned components into one molecule brings significant benefits for athletes and physically active people.
What does citrulline supplementation give you?
Citrulline malate is seen primarily as a supplement increasing the production of nitric oxide. Thus, it improves blood flow to the trained muscle groups. It gives the effect of the so-called muscle pump. However, it is not the only advantage that gives us supplementation with this compound. In addition to the mentioned effect of nitric oxide production, citrulline malate also intensifies the synthesis of creatine, which in combination with malic acid generates significant energy reserves, resulting in greater muscular and aerobic endurance. Scientific research also shows that the use of citrulline malate may reduce the feeling of fatigue. A positive effect on the renal uptake of bicarbonates was also noted, which improved the overall acid-base balance. One of the very interesting studies showed that the use of citrulline malate was associated with a reduction in the severity of muscle pain. So this supplement made the so-called “Sores” were less noticeable. It is worth adding that citrulline malate works synergistically with various forms of arginine. This combination gives even more effective effects of supplementation. As you can see, supplementation with citrulline malate may have wide applications in supporting the generally understood form of sports.
Citrulline malate – dosage
The best time to take citrulline malate is the peri-exercise period. The recommended dose is 4 – 8 grams per day. You can use monopreparations containing only this compound, but also a good solution may be pre-workout stack supplements, which contains not only citrulline, but also arginine, creatine and stimulants of the central nervous system, such as caffeine, but the dose of citrulline will be a bit smaller.
Citrulline malate is a safe component. There are no undesirable side effects other than the “muscle pump” effect, which may interfere with sport disciplines that require high efficiency and precision. It is recommended only caution in the use of this supplement to people with cardiovascular disease or gastrointestinal dysfunctions.
Citrulline malate – side effects
Cytrulin is one of the three amino acids involved in the urea cycle, and therefore it is an essential amino acid in the body. Even taking daily doses of 15 grams does not cause negative reactions on the part of the digestive system. No side effects were found in the studies. However, caution should be exercised when using drugs to lower blood pressure or potency.