Citrulline malate (CM) is a solid supplement choice for athletes when it comes to strength, endurance, and overall blood flow to muscle tissue. It has become an extremely popular performance enhancer in several pre-workout supplements. The compound, a combination of an amino acid and an organic salt, is capable of pumping the muscles, staving off fatigue, and reducing post-exercise muscle soreness -- all without negative side effects.
What is citrulline malate
Urea, which is the waste that's produced after the body breaks down protein, metabolizes nitrogen compounds. It goes through the liver, dissolves in the bloodstream, and is excreted through urine and sweat. There are three components of the urea cycle:
- L-arginine
- L-ornithine
- L-citrulline
Of these three, L-citrulline is the most effective at increasing plasma arginine more effectively than supplementing with arginine or ornithine. This makes L-citrulline especially effective for athletes in training because you can get more from your workouts thanks to the amino acid compound's nitric-oxide-enhancing effects.
This amino acid is often bonded with malic acid to increase absorption. Additionally malic acid increases endurance in synergy with citrulline. Once absorbed and converted into arginine through the urea cycle, this increased arginine substrate results in increased nitric oxide production.
Food sources
Citrulline malate supplementation is beneficial for increasing time to fatigue.
L-citrulline is a non-protein amino acid. It's most notably found in watermelon, but is also appears in these food sources:
- Melons
- Squash
- Pumpkin
- Gourds
- Cucumbers
Nitric oxide booster
Through its effects on the urea cycle, citrulline acts as a significant nitric oxide booster. Increased nitric oxide production leads to heightened vasodilation, which widens blood vessels and can increase oxygen and nutrient delivery to muscles. Another transient yet highly sought after effect of nitric oxide boosters is increased muscle pumps, leading to a temporarily fuller looking physique.
All things considered equal, this enables longer-lasting, more intense workouts, resulting in bigger muscle gains and increased fat burn.
Considerations
Please note that the FDA does not regulate or oversee citrulline malate -- or any dietary vitamins or supplements, for that matter. Before starting a new supplement, be sure to talk to your doctor about the possible benefits or side effects.
Benefits
There are several ways that CM is helpful to an athlete who specializes in either aerobic or non-aerobic exercise:
- Improves endurance so you can train longer
- Reduces post-exercise muscle soreness that can otherwise delay progress
- Lowers blood pressure.[8] This may not be a benefit to some, which is why seeing a doctor before using nitric oxide supplements is extremely important.
- Increases blood flow and nitric oxide to provide a bigger muscle pump
Muscle efficiency
While working out and following a healthy, protein-rich meal plan can help you reach your fitness goals, taking a CM supplement can give you an extra edge. A study on lab rats shows increased muscle efficiency after taking 250mg of citrulline malate per kg of bodyweight.[4] The human equivalent is 40mg per kg of body weight, which translates to roughly 3.3g for a 185-pound male.
Reduced muscle soreness
As far as weight lifting, which is the main use for this supplement, there are some real benefits. A study in Spain shows that bench press repetitions increased by almost 53% when the lifters took CM. In addition, it showed a remarkable 40% decrease in muscle soreness after the sets were complete.[5]
Decreased exhaustion
On top of its muscle-building benefits, it also works well for aerobic exercise. A study published in the journal Medicine and Science in Sports and Exercise demonstrated reduced exhaustion in 17 young, healthy men and women training on a treadmill.[6]
In another study, when 17 male cyclists were given CM before exercising, post-workout blood samples demonstrated plasma increases of citrulline, arginine, ornithine, urea, creatine, and nitrate, which makes it beneficial for increasing time to fatigue as shown above.[1]
Recommended dose
When considering both performance and value, an optimal single dose of CM is 3g to 6g.
L-citrulline vs L-arginine
Despite the fact that citrulline is converted to arginine, the amino acid that actually boosts nitric oxide levels, it has been found to be better than supplementing L-arginine due to higher bioavailability and more efficient pathways. This explains its recent popularity over arginine when it comes to nitric oxide supplementation.
Side effects
Citrulline malate is shown to be free from negative side effects according to the Citrudose Pharmacokinetic Study.[3] It involved eight fasting males, and once tested, they demonstrated that CM is more effective than L-citrulline alone. The combination provides a fast-acting boost to supercharge your workouts and increase muscle gains.
Where to buy
PricePlow is your source for L-citrulline and citrulline malate supplements. You can read more about L-citrulline here and decide which one best suits your needs, but we recommend citrulline malate because it's a powerful supplement that allows for faster absorption.
References
- Sureda A., et. al.; European Journal of Applied Physiology "L-citrulline-malate influence over branched chain amino acid utilization during exercise;;" September 2010
- Ochiai M, et. al.; "Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men;" International Journal of Cardiology; March 2012
- Curis E., et. al; Current Opinion in Clinical Nutrition and Metabolic Care; "Citrulline and the gut;" September 2007
- Giannesini B., et. al.; European Journal of Pharmacology; "Citrulline malate supplementation increases muscle efficiency in rat skeletal muscle;" September 2011
- Perez-Guisado J, Jakeman PM; Journal of Strength and Conditioning; "Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness;" May 2010
- Hickner RC. et. al.; Medicine and Science in Sports and Exercise; "L-citrulline reduces time to exhaustion and insulin response to a graded exercise test;"
- Moinard C., et. al.; The British Journal of Nutrition; "Dose-ranging effects of citrulline administration on plasma amino acids and hormonal patterns in healthy subjects: the Citrudose pharmacokinetic study;" April 2008
- Figueroa A., et. al.; American Journal of Hypertension; "Oral L-citrulline supplementation attenuates blood pressure response to cold pressor test in young men;" January 2010
Citrulline Malate News on PricePlow
-
Nov 19, 2024 ![]()
YouTube Video
Cody Reviews ABE Energy Drink Grape Soda -
Aug 29, 2024 ![]()
YouTube Video
STARBURST ENERGY CAN | Cellucor C4 RTD Authentic Collab -
Aug 21, 2024 ![]()
Product News
DAS Labs essentials - L-Citrulline has new variations: Category: Citrulline Malate -
Aug 20, 2024 ![]()
YouTube Video
Centurion Labz GOD OF THUNDER: Stimulant-Based Liquid Glycerol Pre-Workout! -
Aug 09, 2024 ![]()
YouTube Video
ABE Pump: All Black Everything’s Stim-Free Pre-Workout -
May 30, 2024 ![]()
YouTube Video
CLUMPY Supplements? Not Anymore with NNB Nutrition FlowTech! -
Feb 21, 2024 ![]()
Product News
EVLution Nutrition L-Citrulline Malate 2:1 was created.
Category: Citrulline Malate -
Feb 19, 2024 ![]()
Product News
Nutricost L-Citrulline Malate (2:1) has new variations: Category: Citrulline Malate -
Feb 19, 2024 ![]()
Blog Post
NNB Nutrition FlowTech: Non-Clumping Ingredient Technology
Tired of clumpy supplements? NNB Nutrition is fixing the problem with FlowTech Technology in 7 different ingredients like citrulline and beta alanine! -
Jan 08, 2024 ![]()
Product News
Nutricost L-Citrulline Malate (2:1) was created.
Category: Citrulline Malate -
Dec 26, 2023 ![]()
Product News
Swolverine Citrulline Malate was created.
Category: Citrulline Malate -
Nov 12, 2023 ![]()
Product News
Force Factor Citrulline Malate was created.
Category: Citrulline Malate -
Jun 18, 2023 ![]()
Product News
Swanson L-Citrulline Malate Complex Powder was created.
Categories: Citrulline Malate, Heart Health Supplements -
Jun 04, 2023 ![]()
Product News
Musclesport Citrulline Revolution was created.
Category: Citrulline Malate -
Mar 06, 2023 ![]()
Product News
Swanson L-Citrulline Malate was created.
Category: Citrulline Malate -
Mar 02, 2023 ![]()
YouTube Video
Morphogen AlphaGen Pre-Workout: A Monster Dose of Tyrosine -
Jan 06, 2023 ![]()
YouTube Video
Get F'N PUMP'D: 'Merica Labz Stim-Free Pre-Workout -
Nov 08, 2022 ![]()
YouTube Video
Black Magic BZRK VOODOO Fall 2022: GRIM AETHER Flavor! -
Oct 27, 2022 ![]()
YouTube Video
C4 Ultimate SHRED Upgraded: Fat Burning Pre-Workout Drink -
Oct 18, 2021 ![]()
Blog Post
How Citrulline and Arginine Work TOGETHER for an Animal Pump
Rather than completely replace arginine with citrulline, should we consider pairing them together instead? Turns out, this is what Animal Pump does! -
Mar 30, 2021 ![]()
YouTube Video
WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown -
Jan 26, 2021 ![]()
YouTube Video
Low-Caffeine Pre Workout for All Your Needs | Get RAW Nutrition Pre -
Jul 21, 2020 ![]()
YouTube Video
Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula! -
Mar 12, 2020 ![]()
YouTube Video
Nitrosigine - Citrulline Killer? | Nutrition21 study revealed! -
Nov 22, 2019 ![]()
YouTube Video
The Mother-load of Pumps...Plus Nootropics? | InnovaPharm Nova Pump Neuro! -
Feb 12, 2019 ![]()
YouTube Video
Chaos Crew BRING THE CHAOS Ingredients Explained -
Feb 08, 2019 ![]()
YouTube Video
InnovaPharm NovaPump Review & Ingredients | STIM-FREE ABSURDITY -
Aug 12, 2018 ![]()
Blog Post
Glutathione Enhances Gains from L-Citrulline?! Not so fast, Setria..
There's been a lot of news sent around regarding an ingredient named Setria that 'enhances' citrulline using glutathione. But does data back that up? -
Aug 06, 2018 ![]()
YouTube Video
HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review -
Dec 13, 2017 ![]()
YouTube Video
L-Citrulline on the KETO DIET? Watch that Pre Workout... -
Aug 29, 2016 ![]()
Blog Post
AML Pre Workout: A True Muscular Development Style Pre
Advanced Molecular Labs Pre Workout is a true beast of a pre workout that uses clinical doses of staple ergogenics powered by 400mg of pure caffeine. -
Oct 06, 2015 ![]()
Blog Post
APS Mesomorph: Powerhouse Pre Workout Reformulated
APS Mesomorph from APS Nutrition is a high-energy, focus heavy pre workout! Hang on for the ride at 3/4 scoop! -
Aug 18, 2015 ![]()
Blog Post
Magnum OPUS: Intra Workout pHuel with a New Flavor
Magnum OPUS has a new flavor out, so we dig into what makes this supplement tick with our Magnum Opus ingredient analysis! Check out creamsicle! -
Mar 31, 2015 ![]()
Blog Post
Altius Pre-Workout by Jacked Factory: Go Strong All Day Long
The Altius Pre Workout by Jacked Factory is an Amazon product that is absolutely LOADED and has tons of great reviews. We analyze the ingredients. -
Feb 18, 2015 ![]()
Blog Post
Rich Piana 5% KILL IT Pre Workout – Does it Kill?
Rich Piana's KILL IT Pre Workout Supplement from 5% Nutrition looks to have some decent energy and pumps, but there's some confusion to figure out.. -
Jan 17, 2015 ![]()
Blog Post
Amino HP – ANS Performance’s Fully-Loaded BCAA Powder
Amino HP is ANS Performance's answer to all of the BCAA supplements and intra workouts out there. It's fully loaded and knowing ANS, will taste great
Sign up for future Citrulline Malate news!
Click the button below to sign up for future Citrulline Malate news, deals, coupons, and reviews!
Citrulline Malate Price Alerts
The following price alerts are still active:
- Jun 09, 2024Nutricost L-Citrulline Malate (2:1) 300 Grams (only Unflavored) dropped by 10.6% to $16.96 at VitaCost.com
- Jan 22, 2024PrimaForce Citrulline Malate 200 Grams dropped by 28% to $16.70 at iHerb.com
Sign up for future Citrulline Malate deals and coupons!
Click the button below to sign up for future Citrulline Malate deals, news, and coupons!
Citrulline Malate Reviews & Videos
-
Nov 19, 2024Cody Reviews ABE Energy Drink Grape Soda
![Cody Reviews ABE Energy Drink Grape Soda]()
-
Aug 29, 2024STARBURST ENERGY CAN | Cellucor C4 RTD Authentic Collab
![STARBURST ENERGY CAN | Cellucor C4 RTD Authentic Collab]()
-
Aug 20, 2024Centurion Labz GOD OF THUNDER: Stimulant-Based Liquid Glycerol Pre-Workout!
![Centurion Labz GOD OF THUNDER: Stimulant-Based Liquid Glycerol Pre-Workout!]()
-
Aug 09, 2024ABE Pump: All Black Everything’s Stim-Free Pre-Workout
![ABE Pump: All Black Everything’s Stim-Free Pre-Workout]()
-
May 30, 2024CLUMPY Supplements? Not Anymore with NNB Nutrition FlowTech!
![CLUMPY Supplements? Not Anymore with NNB Nutrition FlowTech!]()
-
Mar 02, 2023Morphogen AlphaGen Pre-Workout: A Monster Dose of Tyrosine
![Morphogen AlphaGen Pre-Workout: A Monster Dose of Tyrosine]()
-
Jan 06, 2023Get F'N PUMP'D: 'Merica Labz Stim-Free Pre-Workout
![Get F'N PUMP'D: 'Merica Labz Stim-Free Pre-Workout]()
-
Nov 08, 2022Black Magic BZRK VOODOO Fall 2022: GRIM AETHER Flavor!
![Black Magic BZRK VOODOO Fall 2022: GRIM AETHER Flavor!]()
-
Oct 27, 2022C4 Ultimate SHRED Upgraded: Fat Burning Pre-Workout Drink
![C4 Ultimate SHRED Upgraded: Fat Burning Pre-Workout Drink]()
-
Mar 30, 2021WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown
![WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown]()
-
Jan 26, 2021Low-Caffeine Pre Workout for All Your Needs | Get RAW Nutrition Pre
![Low-Caffeine Pre Workout for All Your Needs | Get RAW Nutrition Pre]()
-
Jul 21, 2020Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula!
![Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula!]()
-
Mar 12, 2020Nitrosigine - Citrulline Killer? | Nutrition21 study revealed!
![Nitrosigine - Citrulline Killer? | Nutrition21 study revealed!]()
-
Nov 22, 2019The Mother-load of Pumps...Plus Nootropics? | InnovaPharm Nova Pump Neuro!
![The Mother-load of Pumps...Plus Nootropics? | InnovaPharm Nova Pump Neuro!]()
-
Feb 12, 2019Chaos Crew BRING THE CHAOS Ingredients Explained
![Chaos Crew BRING THE CHAOS Ingredients Explained]()
-
Feb 08, 2019InnovaPharm NovaPump Review & Ingredients | STIM-FREE ABSURDITY
![InnovaPharm NovaPump Review & Ingredients | STIM-FREE ABSURDITY]()
-
Aug 06, 2018HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review
![HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review]()
-
Dec 13, 2017L-Citrulline on the KETO DIET? Watch that Pre Workout...
![L-Citrulline on the KETO DIET? Watch that Pre Workout...]()
Subscribe for more Citrulline Malate news and alerts!
Subscribe to PricePlow on YouTube, follow PricePlow on Instagram or click the button below to sign up for our latest Citrulline Malate news and reviews!
