What is L-Citrulline malate, How and When To Supplement? 

Citrulline is a non-essential amino acid that is naturally produced in the body and can also be found in foods such as watermelon. It is commonly used as a supplement to improve athletic performance and promote healthy heart function, for good reason!

l-Citrulline malate can help you to hit the acceleration pedal for exercise performance. Let’s break this down, to make your car drive faster, you press on the accelerator, which provides more fuel for the engine to speed up. In the human body, increases in circulation naturally bring greater amounts of nutrients (fuel) and oxygen to working muscles, while also providing greater waste disposal, including the lactic acid removal (you know, the burning pain we all get when he hit the gym, run or ride).

The combined effects of greater circulation lead to vast improvements in muscle strength and power while reducing muscle soreness. This results in us being able to train harder, and perform better while reducing the muscle soreness that halts our training in its tracks. There is a chemical that resides within our blood vesicles that allow the wall of the blood vessels to relax and thus increases the circulation. This amazing chemical is known as nitric oxide.

Muscle Strength, Power, Pump and Heart Health

l-Citrulline malate has been shown to improve blood flow and artery health, which is why it is used in pump formulas. It does this by promoting the production of nitric oxide, a molecule that relaxes and dilates blood vessels, allowing for better circulation. This can help to lower blood pressure and improve overall heart health.^[1] Citrulline has been shown to improve arterial health and lower blood pressure. This is due to its ability to increase the production of nitric oxide, which helps to relax and dilate blood vessels. This can help to reduce the risk of heart disease and other cardiovascular conditions.^[2]

Reduce Fatigue and Muscle Soreness

Another one of the primary functions of citrulline is to help the body convert a waste product called ammonia into urea, which can then be eliminated from the body through the kidneys. This helps to reduce the toxic effects of ammonia on the body, and can improve athletic performance by reducing fatigue and muscle soreness. In terms of athletic performance, citrulline has been shown to increase the production of ATP (adenosine triphosphate), the primary source of energy for the body's cells. This can help to improve physical endurance and reduce fatigue during exercise. Citrulline may also help to reduce muscle soreness and damage after intense exercise, allowing for quicker recovery and improved performance over time.^[3]

Improve Endurance, Reduce Fatigue and Improve Overall Performance

There have been several randomized controlled studies on the effects of citrulline. One randomized controlled study found that citrulline supplements increased the production of ATP (adenosine 

triphosphate), the primary source of energy for the body's cells. This can help to improve physical endurance and reduce fatigue during exercise.^[1]

Another randomized controlled study found that citrulline supplements reduce muscle soreness and damage after intense exercise, allowing for quicker recovery and improved performance over time.^[2] The benefits of a quicker recovery means you can get back to the gym sooner and smash another session out.

Supplement or Foods – How and When to Take L-Citrulline?

As mentioned, citrulline can be found in foods such as watermelon, pumpkin, and cucumber. However, the amounts found in these foods are typically not enough to provide significant benefits, so citrulline is needed to be taken as a supplement. It is generally considered safe and well-tolerated, with few reported side effects. ^[3] Taking 2-8g of citrulline malate 30-60minues before physical activity is the general recommendation.

The Take Home

Citrulline is a valuable nutrient that can offer a range of health benefits. It can improve athletic performance, promote heart health, and support the body's natural detoxification processes. While it can be found in some foods, taking a citrulline supplement can help to ensure that you are getting enough of this beneficial amino acid. If you want to get more out of your workout and help to reduce the dreaded aftermath of muscle soreness then consuming l-Citrulline before a workout session should be part of your workout supplementation routine!

References

[1] Li X, Han R, Bao T, Osire T, Zhang X, Xu M, Yang T, Rao Z. Citrulline deiminase pathway provides ATP and boosts growth of Clostridium carboxidivorans P7. Biotechnol Biofuels. 2021 Oct 16;14(1):204. doi: 10.1186/s13068-021-02051-4. PMID: 34656154; PMCID: PMC8520249.

[2] Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.

[3] d'Unienville NMA, Blake HT, Coates AM, Hill AM, Nelson MJ, Buckley JD. Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials. J Int Soc Sports Nutr. 2021 Dec 29;18(1):76. doi: 10.1186/s12970-021-00472-y. PMID: 34965876; PMCID: PMC8715640.

 

[1] Mahboobi S, Tsang C, Rezaei S, Jafarnejad S. Effect of L-citrulline supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials. J Hum Hypertens. 2019 Jan;33(1):10-21. doi: 10.1038/s41371-018-0108-4. Epub 2018 Sep 11. Retraction in: J Hum Hypertens. 2021 Apr;35(4):381. PMID: 30206378.

[2] Romero MJ, Platt DH, Caldwell RB, Caldwell RW. Therapeutic use of citrulline in cardiovascular disease. Cardiovasc Drug Rev. 2006 Fall-Winter;24(3-4):275-90. doi: 10.1111/j.1527-3466.2006.00275.x. PMID: 17214603.

[3] Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020 May;34(5):1480-1495. doi: 10.1519/JSC.0000000000003426. PMID: 31977835.

[1] Li X, Han R, Bao T, Osire T, Zhang X, Xu M, Yang T, Rao Z. Citrulline deiminase pathway provides ATP and boosts growth of Clostridium carboxidivorans P7. Biotechnol Biofuels. 2021 Oct 16;14(1):204. doi: 10.1186/s13068-021-02051-4. PMID: 34656154; PMCID: PMC8520249.

[1] Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.

[1] d'Unienville NMA, Blake HT, Coates AM, Hill AM, Nelson MJ, Buckley JD. Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials. J Int Soc Sports Nutr. 2021 Dec 29;18(1):76. doi: 10.1186/s12970-021-00472-y. PMID: 34965876; PMCID: PMC8715640.