Whether you’re training in the gym or out on the road, citrulline malate can help you improve your endurance to train harder for longer to boost your performance and enhance your gains.

With this objective in mind, many pre-workout supplements contain citrulline malate, a compound made of the non-essential amino acid L-citrulline and the organic salt malate.

According to research, citrulline malate may help promote more efficient energy production and protect muscles from fatigue during resistance and high-intensity exercise, with additional recovery benefits.

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Fatigue fighter

Citrulline malate is primarily a nitric oxide (NO) enhancer1 through its role in L-arginine production, which is an amino acid needed to produce NO to support vasodilation.

Increasing the diameter of blood vessels improves blood flow, allowing more nutrient and oxygen-rich blood to reach working muscles while supporting lactic acid and exercise metabolite removal (including ammonia). It is also a key factor in achieving intense muscle pumps during workouts.

By speeding up the removal of lactic acid and ammonia from working muscles, coupled with its ability to synergistically complement L-arginine’s role in promoting NO production, citrulline malate may improve physical performance during intense exercise by potentially delaying fatigue to help you sustain harder efforts for longer, which is the essence of endurance.

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An ATP energy boost

Research also suggests that citrulline malate plays a role in energy production, specifically the substance that fuels intense, short-duration muscle contractions known as adenosine triphosphate, or ATP.

A study2 published in the British Journal of Sports Medicine found that, in addition to a significant reduction in the sensation of fatigue, citrulline malate ingestion resulted in a “34% increase in the rate of oxidative ATP production during exercise, and a 20% increase in the rate of phosphocreatine recovery after exercise, indicating a larger contribution of oxidative ATP synthesis to energy production.”

By increasing the rate of phosphocreatine production, you can essentially increase the number of reps you can perform during weight training sessions and enhance overall power output to boost your training volume and total load. In addition to the direct performance benefit, the increase in training load can also support muscle growth.

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Recovery benefit

Moreover, the enhanced blood flow to muscles supported by citrulline malate can improve recovery through increased nutrient delivery and the removal of waste products, both between sets or intense efforts and between sessions.

Studies typically use dosages between 6-8 grams daily if taking a standalone supplement like NPL Citrulline Malate. You can also find L-citrulline included in pre-workout formulations in products like Biogen Premium Pre-Workout and USN Qhush Super Pump Stim Free for its vasodilation benefits.

General guidelines recommend taking citrulline malate 45-60 minutes before exercise to optimise results but always stick to label recommendations provided on the tub of your preferred product for the best results.

While research is promising, citrulline malate supplements are not a magic bullet. Its effectiveness can vary depending on factors like your fitness level, training intensity, and overall diet. It is best to use products that contain this ingredient as part of a well-rounded approach that combines proper training, nutrition, and rest for optimal results.

Always consult a healthcare professional before taking any new supplement, especially if you have underlying health conditions as some pre-workout products contain stimulants.

References:

  1. Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
  2. Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002 Aug;36(4):282-9. doi: 10.1136/bjsm.36.4.282. PMID: 12145119; PMCID: PMC1724533.