Description:
Citrulline malate is a naturally occurring compound that consists of the amino acid citrulline and malic acid. It is commonly used as a dietary supplement due to its potential health benefits.
Citrulline is a non-essential amino acid, which means that it can be produced by the body itself. It is found in various foods such as watermelon, cucumbers, and other fruits. Citrulline plays a crucial role in the urea cycle, a metabolic pathway responsible for removing toxic ammonia from the body. Additionally, it is involved in the production of nitric oxide, a molecule that helps relax blood vessels and improve blood flow.
Malic acid, on the other hand, is an organic acid found in many fruits and vegetables. It is involved in various metabolic processes and is known for its role in the production of energy within cells.
When citrulline and malic acid are combined to form citrulline malate, the resulting compound offers potential benefits for athletic performance, energy production, and muscle recovery. It has gained popularity among athletes and fitness enthusiasts due to its alleged ability to enhance exercise performance, reduce muscle fatigue, and improve post-workout recovery.
However, it is important to note that the effectiveness and safety of citrulline malate as a dietary supplement may vary depending on individual factors such as dosage, health status, and overall lifestyle. As with any supplement, it is recommended to consult with a healthcare professional before incorporating citrulline malate into your routine to ensure it is suitable for your specific needs and goals.
Expert Recommendations:
Dr. Andrew Huberman and Dr. Layne Norton recommend implementing a specific approach to reduce fatigue and enhance endurance during high-intensity exercise^1.
What are the potential benefits of Citrulline Malate compared to Lutein and Zeaxanthin?
Citrulline Malate has been shown to improve athletic performance and reduce muscle soreness, making it a popular supplement for athletes. However, when comparing the benefits of Citrulline Malate to the benefits of lutein and zeaxanthin, the latter two are known to support eye health and reduce the risk of age-related macular degeneration.
Benefits:
• Increased Nitric Oxide production: Citrulline malate is converted into arginine in the body, which is then used to produce nitric oxide. Nitric oxide is a vasodilator, meaning it relaxes and widens blood vessels, improving blood flow and nutrient delivery to muscles. This can enhance exercise performance and reduce fatigue.
• Improved endurance: By increasing nitric oxide production, citrulline malate helps to reduce the buildup of lactic acid and ammonia in muscles during exercise. This can delay the onset of fatigue, allowing individuals to exercise for longer periods of time and improve their endurance.
• Enhanced recovery: Citrulline malate has been shown to reduce muscle soreness and improve recovery after intense exercise. It helps to remove metabolic waste products from muscles, such as lactic acid, and promotes the clearance of ammonia, which can contribute to muscle fatigue. This can lead to faster recovery and reduced muscle soreness post-workout.
• Increased ATP production: Citrulline malate has been found to enhance ATP (adenosine triphosphate) production in muscles. ATP is the primary source of energy for muscle contractions, and by increasing its production, citrulline malate can provide more energy for intense workouts and improve overall performance.
• Improved strength and power output: Studies have shown that citrulline malate
supplementation can increase strength and power output during resistance training exercises. This can be beneficial for athletes and individuals looking to improve their performance in activities that require strength and power, such as weightlifting or sprinting.
• Enhanced muscle pump: Citrulline malate is often used as a pre-workout supplement due to its ability to enhance the muscle pump. The increased nitric oxide production and improved blood flow result in a greater volume of blood being delivered to muscles, leading to a fuller and more pronounced muscle pump during workouts.
• Potential cardiovascular benefits: Citrulline malate has been shown to have potential cardiovascular benefits, including reducing blood pressure and improving arterial function. By promoting vasodilation and increasing blood flow, it can help to improve overall cardiovascular health.
• Improved immune function: Citrulline malate has been found to support immune function by increasing arginine availability in the body. Arginine is involved in various immune processes, such as wound healing and the production of immune cells. By supporting immune function, citrulline malate may help to reduce the risk of illness and support overall health.
• Potential benefits for erectile dysfunction: Citrulline malate has shown promise in improving erectile dysfunction by increasing nitric oxide production and improving blood flow. It may help to enhance sexual performance and support overall sexual health.
• Safety and minimal side effects: Citrulline malate is generally considered safe for most individuals when taken in appropriate doses. It has minimal side effects and is well-tolerated, making it a popular choice among athletes and individuals looking to enhance their performance without the risk of significant adverse effects.
Precautions:
• Consult with a healthcare professional before starting citrulline malate supplementation, especially if you have any pre-existing medical conditions or are taking any medications.
• Citrulline malate may interact with certain medications, such as those for high blood pressure or erectile dysfunction, so it is important to check for potential drug interactions.
• Pregnant or breastfeeding women should avoid citrulline malate supplementation, as there is limited research available on its safety in these populations.
• Citrulline malate may lower blood pressure, so individuals with low blood pressure should use caution and monitor their blood pressure regularly.
• Citrulline malate can cause gastrointestinal side effects such as stomach upset, diarrhea, or bloating in some individuals. Start with a lower dose and gradually increase to assess tolerance.
• It is recommended to cycle citrulline malate supplementation, taking breaks from its use to prevent tolerance or dependency.
• Citrulline malate may enhance exercise performance, so it is important to use it responsibly and not exceed recommended dosages.
• Keep in mind that citrulline malate is a dietary supplement and should not replace a balanced diet or healthy lifestyle.
References:
1.
Eating for Health & Muscle