Citrulline Malate is a non-essential amino acid. This means the body is capable of producing Citrulline Malate by itself. However, Citrulline Malate is not readily available in the general diet of the majority of people making supplementation necessary to enjoy maximal benefit. Despite being around for a number of years, Citrulline Malate does not have the research bed of products such as Creatine or Beta-Alanine. However, there is an increasing amount of research suggesting that Citrulline Malate has several key performance benefits. Citrulline Malate has been shown to boost performance, improve recovery, increase post-exercise hormone levels, increase Arginine levels and reduce exercise induced lactic acid and ammonia – a promising list of benefits for a variety of athletes to consider.
Recent studies have shown that Citrulline Malate produced favourable response in 100% of respondants after taking the product (versus a placebo taking control group). In another study, Citrulline Malate demonstrated that the longer an athlete trained the greater the impact of the supplement. Although more research needs to be done these encouraging results suggest that Citrulline Malate could enhance performance and the productivity and duration of training.
Citrulline Malate research has also produced positive results in terms of recovery. Citrulline Malate can reduce post-workout muscle soreness (DOMS). This indicates that Citrulline Malate may be a useful addition to those undertaking strenuous activity and regular exercise regimes.
Whilst the research is far from conclusive, early indications are that Citrulline Malate may allow users to train harder for longer and recover faster. This will improve productivity of training and, consequently, performance. Those trialling Citrulline Malate should consider a 6-week cycle and recording progress and tolerance.
To experience the maximal benefits of Citrulline Malate supplementation, consume between 6-15 grams per day split over 2 equal doses. Research suggests that pre-workout is a particularly important time to consume Citrulline Malate to improve performance.