Citrulline Malate and its Effects on Performance in the Gym

Citrulline Malate and its Effects on Performance in the Gym

Citrulline Malate: The King of the Pump

Citrulline Malate, otherwise known as L-Citrulline is an amino acid responsible for giving gym goers the most incredible pump. It achieves this by widening the blood vessels, allowing for increased blood flow and oxygen to the muscles. This process is called vasodilation (1). Alpha Nutrition’s Citrulline Malate enhances nitric oxide production, causing vasodilation, this increase in blood flow and circulation does not cause a rise in blood pressure.(2)

Other Benefits of Nitric Oxide Production and Vasodilation:

As well as the pump, a feeling described by Arnold himself as ‘better then sex’ (pumping iron 1977), vasodilation provides plenty of other benefits. Your blood is packed full of nutrients that are vital for hypertrophy (muscle growth). The more blood flowing to the muscles while training, the more nutrients available to supplement your muscles. (This is one reason why it’s important to have a correctly balanced, nutrient rich, pre workout meal roughly an hour before training).  Your blood also contains oxygen which reacts with and removes the build up of lactic acid in your muscles (lactic acid is responsible for the burning feeling you get after a certain number of reps.) A double blind study was conducted on 15 male subjects. Half were given a placebo, and the other were given 5.6 grams per day of L-Citrulline over the course of 7 days. Results showed that through expansion of blood vessels, L-Citrulline supplementation resulted in less fatigue due to removing the build up of lactic acid. (3)

Reduced Muscle Fatigue:

Citrulline Malate increases aerobic energy, which delays muscle fatigue. In a 2002 study, 6g of citrulline malate taken daily reduced muscle fatigue by increasing oxidative ATP production during exercise by 34%, and an increase of 20% for phosphocreatine recovery after exercise.  ATP stands for adenosine triphosphate and is a source of energy used and stored at a cellular level. Phosphocreatine is, in some cases, taken as a supplement by professional athletes as a way of increasing short bursts of muscle strength and energy. You can find a link to a full scientific study download here (4).

Relieve muscle soreness and improved recovery:

Just like muscle fatigue, muscle soreness can interrupt a workout, and provide a lot of physical discomfort. We’ve all a killer leg day and struggled to walk straight for a few days after. A 2010 study was conducted where lifters took 8 grams of citrulline malate during a workout, and showed a 40% reduction in muscle soreness in both a 24 and 48 hour period, compared to those who didn’t take it (5). Less time recovering = more time training!

Dosage: As highlighted in the linked studies above, the optimal dose for Citrulline Malate is around 8grams 30 mins-1 hour prior to working out (6).  Here at Alpha Nutrition we sell the highest quality citrulline malate alone and in our pre-workout formula. What separates our formula from our competitors is the dosage. Our pre-workout contains the scientifically recommended dose of 8grams, compared to our competitors who fail to meet a fraction of this dosage.  If you want a pre-workout with a serious pump and real benefits then check out our range of pre-workout here.

 Written by Cameron Tarpy 2022

 

Back to blog