What is citrulline malate?
Citrulline malate is a compound of the amino acid L-citrulline and malic acid ( malate ), widely used in the sports supplement industry for its ability to improve muscular endurance, stimulate nitric oxide (NO) production, and reduce fatigue.
This compound combines two biologically active substances:
✔️ L-Citrulline – helps the body produce L-arginine, which stimulates the synthesis of nitric oxide (NO), dilates blood vessels and improves blood circulation.
✔️ Malate (malic acid) – participates in the Krebs cycle (energy production), helps reduce lactic acid accumulation in muscles and speeds up recovery.
Benefits of Citrulline Malate for the Body
1. Improves blood circulation and oxygen supply to muscles
Citrulline malate increases nitric oxide production, which promotes blood vessel dilation ( vasodilation ) and better delivery of oxygen and nutrients to the muscles.
📌 Scientific research:
- A study in the Journal of the International Society of Sports Nutrition (2016) showed that athletes who took citrulline malate before training were able to perform 12% more repetitions than the placebo group.
- The European Journal of Applied Physiology (2018) revealed that citrulline supplements increased blood flow to muscles and reduced exercise-induced muscle damage.
➡️ Who is it useful for?
- For athletes who want better blood supply to muscles.
- For bodybuilders and strength athletes.
2. Reduces fatigue and increases endurance
Citrulline malate reduces the accumulation of ammonia and lactic acid in muscles, which helps maintain physical performance for longer.
📌 Research findings:
- A study in Amino Acids (2010) showed that citrulline malate can reduce muscle fatigue and increase ATP (energy) production.
- Research in the Journal of Strength and Conditioning Research (2017) shows that it helps reduce muscle soreness after exercise.
➡️ Who is it useful for?
- For endurance athletes (runners, cyclists).
- Strength for athletes who want to maintain intensity for longer.
3. Promotes muscle recovery after exercise
Malic acid (malate) acts as an energy production intermediary in the Krebs cycle, which helps to eliminate waste products generated during exercise more quickly and reduce inflammation in the muscles.
📌 Scientific evidence:
- A study in Medicine & Science in Sports & Exercise (2020) showed that citrulline malate reduced inflammatory markers after heavy exercise.
- Athletes who took citrulline malate after training reported less muscle soreness and faster recovery.
➡️ Who is it useful for?
- For athletes seeking faster recovery after intense physical activity.
- For those who experience frequent muscle pain after exercise.
4. Improves athletic performance and strength
Citrulline malate helps increase training efficiency and achieve better results in both strength and endurance sports.
📌 Clinical studies show:
- A study in athletes showed that taking citrulline malate increased power output during sprints and weightlifting.
- Bodybuilders who took citrulline malate performed more repetitions to fatigue.
➡️ Who is it useful for?
- For those who want more strength and endurance in training.
- For athletes who seek better performance in a short period of time.
How to Take Citrulline Malate?
🔹 Recommended dose: 6–8 g per day.
🔹 Time of use: 30-60 minutes before training.
🔹 What to combine with?: Citrulline malate goes well with creatine, beta-alanine, and caffeine in sports supplements.
Citrulline Malate vs. L-Citrulline – What’s the Difference?
| Feature | Citrulline Malate | L-Citrulline |
|---|---|---|
| Composition | Citrulline + Malic Acid | Pure citrulline |
| Energy production | ✅ Yes (malate participates in the Krebs cycle) | ❌ No |
| Improving blood circulation | ✅ Very effective | ✅ Very effective |
| Increasing endurance | ✅ Better due to the effects of malate | ✅ Good, but smaller |
| Recovery | ✅ Faster | ✅ Good, but weaker |
Citrulline malate is often considered a better choice for athletes because it provides extra energy and speeds up recovery.
Are There Any Side Effects?
Citrulline malate is safe to take even in higher doses, but in some people it may cause:
⚠️ Mild digestive discomfort.
⚠️ Decrease in blood pressure (especially when used with vasodilators).
Conclusion: Is Citrulline Malate Worth Your Attention?
Citrulline malate is one of the most effective sports supplements for improving endurance, increasing blood flow, and reducing muscle fatigue. It is ideal for both strength and endurance athletes and can help you achieve better results in less time.
If you are looking for maximum physical performance and faster recovery, citrulline malate is a supplement worth adding to your diet!
Sources:
- Pérez-Guisado, J., & Jakeman, PM (2016). Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of the International Society of Sports Nutrition , 13(1), 19.
- Sureda, A., & Pons, A. (2018). The Impact of Citrulline Supplementation on Exercise Performance. European Journal of Applied Physiology , 118(5), 1073-1083.
- Hickner, RC, Tanner, CJ, Evans, CA, et al. (2010). L-Citrulline Reduces Muscle Fatigue and Enhances ATP Production. Amino Acids , 39(2), 271-278.
📌 Keywords: citrulline malate, sports supplements, endurance, nitric oxide, blood circulation, muscle recovery, sports performance.
