When it comes to improving your athletic performance, only three factors can be controlled: strength, endurance, and recovery. Citrulline malate is a combination of the non-essential amino acid – L-citrulline along with malic acid. Citrulline malate supplements are quite powerful and can enhance and benefit all three factors. It is exactly what you need for your strength gains, endurance-boosting, faster muscle recovery, and reducing muscle soreness.
The amino acid plays a crucial role in the urea cycle – the process by which ammonia is converted to urea for excretion. Citrulline is a naturally occurring amino acid found in foods like watermelon, legumes, and nuts. It is commonly taken as a supplement in conjunction with malic acid to increase its absorption in the body. When consumed, citrulline malate is converted to arginine, a powerful nitric oxide booster. Thus, citrulline malate has many benefits when it comes to enhancing health and boosting performance.
Who Should Take Citrulline Malate Supplement?
Citrulline malate is an amino acid that promotes endurance in performance. This is best recommended for athletes and gym goers who actively work out. Citrulline malate is safe to consume for anyone above the age of 18.
Who Should Not Take Citrulline Malate Supplements?
Citrulline malate supplements may be unsafe for people suffering from certain medical conditions. It may worsen your condition or alter how the drug works. People who suffer from allergic issues, hypovolemia (low blood volume such as in case of diarrhoea, vomiting, excessive bleeding), and low blood pressure should not consume a citrulline malate supplement without consulting with their doctor or dietician. Similarly, it is also advisable for pregnant women or women who are nursing to consult their doctors before taking these supplements.
Potential Side-Effects of Citrulline Malate
Citrulline malate supplements are relatively safe, however, there are a few side effects of citrulline malate that you should keep in mind:
- Heartburn
- Stomach discomfort
- Nausea
- Indigestion
- Diarrhoea
What are the Benefits of Taking Citrulline Malate Supplements?
Citrulline malate is an amino acid combined with malic acid that helps athletes perform better. Some of the citrulline malate benefits may include:
- Citrulline Malate improves endurance and reduces muscle fatigue
- It helps reduce muscle soreness and enhances recovery
- It promotes protein synthesis
- During intense exercise, Citrulline Malate makes the body more efficient at using Essential Amino Acids
- Citrulline Malate increases the delivery of oxygen to the muscles
When and How to Take Citrulline Malate?
A dose of 8-12g of citrulline malate taken before exercise is most beneficial for performance measures. Depending on the form you select, aim for approximately 2.5g of Citrulline Malate dosage. With or without food, you can take citrulline or you can dissolve it in a small amount of water.
Conclusion
A number of health benefits are associated with citrulline. People with heart conditions or high blood pressure may benefit from this supplement, as it may decrease blood pressure and promote healthier blood vessels.
The most research has been done on citrulline malate for weight training. It is believed that 8 grams of citrulline malate may improve performance in the gym.
Citrulline is a supplement you may want to consider if you want to improve your exercise performance or improve your heart health.