Citrulline Malate supplementation increases Nitric Oxide (NO) levels. NO increases are important because these improve blood flow to the muscles during times of stress (exercise). Other benefits of Citrulline Malate supplementation include its ability to reduce exercise-induced fatigue and improve post-exercise recovery. This combination of benefits should ensure that Citrulline Malate supplementation makes training more productive and recovery more effective and, as a result, produce greater gains.
Citrulline Malate Research.
Research suggests that Citrulline Malate increases exercise performance. Citrulline Malate does this in a variety of ways. Citrulline Malate reduces exercise-induced fatigue by increasing the bodies’ capacity to provide oxygen to the muscles during exercise. Citrulline Malate may also improve post-workout recovery. Another key factor in relation to improved exercise energy and endurance is the bodies’ ability to convert Arginine into Nitric Oxide (NO). Citrulline Malate has also been shown to increase NO production.
Citrulline Malate, Nitric Oxide (NO) and Muscle Growth.
A rise in NO levels allows improved blood flow to the muscles. This is particularly valuable during exercise, when the demands put on the muscles are dramatically increased. Enter Citrulline Malate. Citrulline Malate has been seen to increase NO levels. The more blood that reaches the muscles at this time the more oxygen and nutrients they receive, which improves efficiency and performance. Improved blood flow also provides the feeling of swelling during exercise, often referred to as a ‘pump’. This is when the muscles become engorged with blood and they stretch. Research suggests that it is this stretching process that stimulates muscle growth by instigating the process of protein synthesis.
Citrulline Malate and Protein Synthesis.
Protein Synthesis is the process wherein the body uses amino acids and proteins to build muscle. For this process to occur to its maximal potential it is imperative to consume sufficient amounts of protein in your diet, particularly if your aims are to improve health, play sports; build muscle and / or endurance. Citrulline Malate does not directly activate protein synthesis, however, research suggests Citrulline Malate supplementation can make the process more effective, particularly when on restrictive diets (for example low-carb). Citrulline Malate may also improve the bodies’ capacity to train harder, for longer and improves blood flow to the muscles, all of which will have a beneficial effective on protein synthesis and muscle growth.
Is Citrulline Malate Safe?
Studies have seen that taking doses of anything up to 15 grams of Citrulline Malate has no negative side effects. This is particularly interesting when compared with other NO boosting products such as Arginine, for which the average tolerance level is doses of 10 grams. This may suggest that Citrulline Malate is a better choice of NO boosting product than the more popular Arginine.
Citrulline Malate Summary
- Citrulline Malate can boost NO levels.
- Citrulline Malate can improve Muscle Growth.
- Citrulline Malate can improve recovery.
- Take 6-15 grams of Citrulline Malate per day.
- Citrulline Malate improves muscle vascularity and ‘pump’.