Citrulline Malate Explained – Is It Worth Your Money?


Here’s a quick rundown of another popular
fitness supplement: citrulline malate. Unlike many other supplemental amino acids,
citrulline is NOT found in our protein sources. Instead, it resides mainly in fruits, such
as watermelon, cucumbers, and squashes. Roughly 80% of consumed citrulline is absorbed
by the kidneys and converted into the amino acid arginine, raising plasma arginine levels
more so than supplementing arginine itself. It also indirectly, through arginine, raise
plasma levels of the amino acid ornithine. Together, these three facilitate the urea
cycle, a process pivotal to lowering ammonia buildup which can reduce fatigue. Arginine is also pivotal in producing nitric
oxide, a molecule that signals vascular relaxation, in turn improving blood flow. As for malate, aka malic acid, there have
been claims that supplementation can lead to greater energy production due in part to
malate’s role in the energy-producing citric acid cycle. In terms of mechanics, it seems that citrulline
malate can indeed help with fitness. But how does it actually stack up in practice? Within the research, we do see improved blood
flow and nitric oxide production, which can help with attaining a greater muscle “pump”
during resistance training. Some modest evidence do indicate better soreness
recovery and lower fatigue levels. One study also showed citrulline malate to
increase workout reps in the chest press. However, the protocol used in the study was
quite unorthodox, taking 16 chest sets to failure with only 1 minute of rest in between. More conventional approaches with fewer sets
and more rest will unlikely benefit from citrulline malate’s buffering effects. A treadmill aerobic study postulated this
somewhat, where they found that citrulline malate actually led to slightly quicker exhaustion
time than a placebo. Oh, and there’s some good data showing improved
“performance” in men with erectile dysfunction. And that’s about where we are with the research. Overall, citrulline malate is by no means
a necessary fitness supplement for most people using conventional exercise programs. But if you’ve been having trouble with soreness
or wanna eek out a few more reps in your super-duper set training session, then you can give citrulline
malate a shot (6 yo 8g daily, hour before exercise). If you have a limited budget, though, then
there are other, more proven supplements more worthy of your consideration. In my opinion, you won’t be missing out
much if you decide to skip this one. What’s your thoughts on citrulline malate? Is it worth it and has it worked for you? Let me know in the comments! Also, please come join our new PictureFit
community discord! If you want help with some health and fitness
advice or just wanna chat about all things fitness, or really anything, then come join
us on discord and speak with like-minded bros, broettes, and myself! Link for the discord server is in the description
below. As always, thank you for watching and GET
YOUR PROTEIN!

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