Citrulline Malate is one of the preferred supplements to boost workout performance. However, it is not as popular as other supplements like whey protein, BCCAs, caffeine, etc.
That is why most of us are not aware of Citrulline Malate and its benefits. To be precise, citrulline is a non-essential amino acid that gets converted into a helpful supplement.
If you are a bodybuilder or a regular gym-goer who is considering taking citrulline malate as a supplement, then this article is for you.
Here we will provide the need-to-know info on citrulline malate, its benefits, and everything about citrulline malate dosage. So, let’s get started without further ado.
What is Citrulline Malate?
Citrulline Malate (CM) is an amino acid compound that has gained attention recently. Some studies have reported that consumption of Citrulline Malate can delay fatigue after an intense workout.
As the name suggests, it has two components: Citrulline and Malate. Let’s discuss them briefly.
Citrulline
Citrulline is a non-essential amino acid which means the human body naturally produces it. We can obtain it from our diet or orthenine (other amino acid obtained from food) through the urea cycle—a biochemical process.
Malate
Malate produces 2/3 of the energy by utilizing the carbohydrates and fats in our body as it is an essential intermediate in the Tricarboxylic Acid Cycle (TCA).
When both Citrulline and Malate are combined, they form Citrulline Malate compound. It also is an ingredient in pre-workout supplements due to the numerous benefits it offers.
But what are these benefits? Let’s find out.
Benefits of Citrulline Malate:
It is crucial to find out which supplement offers you what benefits. And after evaluating the benefits and side-effects of different supplements, you should choose what suits you best.
Here are the benefits of Citrulline Malate.
1. Delays
Many studies show that after consuming Citrulline Malate as a supplement, both males and females were able to perform a higher number of reps than placebo groups.
More Number of Reps Performed = More Time Under Tension (which means superior muscle building)
So, consumption of Citrulline Malate delays muscle fatigue and improves your workout performance.
2. Greater Nitric Oxide Production
Consuming Citrulline Malate as supplements increases the level of Arginine in our body (amino acid). It furthers supports the production of Nitric Oxide and improves the ammonia recycling process.
When nitric oxide gets produced in a more significant amount, it offers numerous benefits such as increasing blood flow, nutrient uptake, oxygen transportation, and improving muscle growth and strength.
3. Increases the Energy Production
As already told, malate helps increase the energy level production as it supports ATP production (Adenosine Triphosphate).
ATP is the energy required for muscle contractions. So, Increase in Citrulline Malate = Increase in ATP production = Increases the Energy Production = Boosts the endurance.
Overall, it helps to increase performance during a workout by providing energy and endurance to the muscles.
Further benefits of Citrulline Malate are the following:
- Reduces lactic acid and ammonia
- Reduces post-workout soreness in muscles
- Improves the recovery time after workout
- Helps with muscle weakness
- Increases the feeling of well-being
- Considered as natural antiasthenic
Now, let’s know everything about Citrulline Malate Dosage—how to take it, when to take it, and how much.
Citrulline Malate Supplementation
We all know, excess of anything can cause severe side effects. Citrulline Malate is nothing different! Therefore, it’s essential to know everything about Citrulline Malate supplement dosage to get maximum benefits.
How to Consume Citrulline Malate?
Citrulline Malate has a very sour taste; so, it’s best to consume it with flavored liquid. You can also take it with water; It’s your choice. There is no harsh rule on how to drink it. It has considered very safe to consume with rare and mild side effects.
Also, some studies say that it is best to consume it on an empty stomach. So, we also suggest you drink it in the morning when you have eaten nothing.
When to Consume Citrulline Malate?
It would be best to consume Citrulline Malate 30-40 minutes before doing the workout. It gives you enough energy to do an intense workout and increases muscle recovery after an exercise.
We suggest you take the first serving on an empty stomach. And then second serving 30-40 minutes before workout.
Recommended Dosage of Citrulline Malate
The recommended dosage for Citrulline Malate supplement is 6 to 10 grams per day. We suggest you split the dosage into 3 or 4 times a day. A single dose of 6 grams could be too heavy, especially if you are new to the supplements.
Suppose, take it in the morning as the first time, then take it pre-workout as second time and then take it before bed as the third time. Overall, make sure to consume not more than 10 grams of Citrulline Malate a day.
Now, it’s time to end our article. Oh, wait! How can we forget to mention the side effects? Well, there are not much but let’s see.
Side Effects of Citrulline Malate
As already told, Citrulline Malate has not been known for any severe side effects. But it can cause some stomach problems such as gastrointestinal distress. But consuming it on an empty stomach can reduce stomach discomfort.
Conclusion
Citrulline Malate is beneficial for all ages, and it has no severe side effects. It provides numerous benefits that help to increase the performance during the workout.
However, it is more suitable for six-pack aspirants, i.e., bodybuilders, not average gym-goers. But still, if you consider trying it, then just keep in mind to follow the recommended Citrulline Malate supplementation—how, when and how much to take it.
Here the article ends! We hope that the article was helpful for you. Also, please check out other articles on our website.
