Two essential supplements known to give outstanding results in athletic performance and regaining stamina are citrulline and citrulline malate. Citrulline acid amino serves in the journey of health and well-being through these supplements in new ways and goals. This comprehensive guideline helps to understand the variations between citrulline and citrulline malate, focusing on their pros and cons and which one to choose in specific conditions.
Citrulline
Citrulline is crucial for taking the toxic waste out of the body and is heavily involved in the urea cycle. Moreover, it has been seen to promote the production of nitric oxide, known for expanding blood vessels and bettering blood flow. After exercising, your body will recover faster, the soreness of muscles will reduce, and you will be able to endure that exercise much more quickly because of the higher blood levels flowing toward your strengths. Many athletes and fitness experts take doses of 6-8 grams of citrulline before starting their training to enhance their workout performance.
Citrulline Malate
Citrulline malate is the formation of citrulline with malic acid. It is a fact that this particular combination increases the absorption capacity of citrulline to achieve maximum efficacy, providing extra benefits. Citrulline malate is considered a good choice if someone wants to stabilize their energy levels, manage lactic acid formation within muscles, and help in better recovery post workouts.
Citrulline vs Citrulline Malate
Effects on Athletic Performance
Research has proven that citrulline reduces muscle soreness and increases muscle endurance. This makes it the best choice for athletes aiming to improve their performance. In contrast, citrulline-malate has proven itself by increasing energy levels and reducing lactic acid buildup, making it the `GO TO’ supplement for people seeking to improve exercise performance.
Things to Remember
Dosage: An average dose of 3 to 6 grams of citrulline daily is taken. It can be paired with 1.5 to 2 grams of malic acid to form citrulline malate, where the dose increases up to 8 grams per day.
Absorption: Although citrulline is highly absorbed in an empty stomach, it’s suggested to be taken with a meal for better metabolism for citrulline malate.
Timing: Supplement is necessary according to timing. To gain a sustainable energy level during exercise sessions, citrulline malate should be taken thirty to forty minutes before the session; on the other hand, citrulline should be taken thirty minutes before the session to improve exercise performance.
Sources of Citrulline
- Watermelon
- Red peppers
- Grapefruit
- Pomegranates
For people who want to naturally increase the citrulline levels in their diet, these food sources are the best way to do so. Citrulline malate could be found in tablets, capsules, or powder for people who prefer supplement intake. It should be consumed to ensure a lower risk of stomach cramping and nausea. Moreover, a balanced diet with essential nutrients is also important, along with supplements.
Conclusion
Citrulline and malate or citrulline, on the whole, have very beneficial health effects if one wishes to lead an active lifestyle. Citrulline plays an active role in reducing tiredness in muscles and improving muscle mass. On the other hand, Citrulline Malate is more famous for boosting post-exercise recovery and energy levels in the body. The ultimate decision of selecting one among the two is based on individual objectives and requirements. A healthcare expert or a nutritionist must be met if someone wants to know which supplements are better for their health objectives—for improving performance, getting better results, and supporting overall well-being, citrulline, and citrulline malate. These two things are crucial on the journey of staying fit and healthy.
