What is Citrulline Malate? | Benefits,Dosage, Citrulline Malate vs Arginine and Side Effects
Author: Jenny Date Posted:12 June 2017
What is citrulline malate?
Citrulline Malate has over time gained popularity as an effective training supplement. It is an amino acid compound that is trusted by many for its ability to considerably delay the onset exhaustion during participation in intense physical activity such as training or intensive workout. It is therefore commonly distributed as an ingredient in pre-activity supplements. As stated earlier, the compound is an amino acid and it is made up of citrulline and malate, an ester of the malic acid. It gets the citrulline name from citrullus, the Latin name for watermelon. It was first isolated from watermelon in 1914. The malate name on the other hand is acquired from malum the Latin word for apple.
What are the benefits for taking citrulline malate?
Citrulline Malate has got a number of benefits especially for those that go for intensive workouts. One of the benefits that taking Citrulline Malate has to a user is that it enhances power and strength. The substance has been studied to be arginine’s precursor. Due to this property, it facilitates the ease with which one obtains the strength and power to carry out a given activity. The substance also works by promoting the flow of blood thereby making it easier for the user to recover from exercise or strenuous activity. Some studies have revealed that taking Citrulline Malate increases the force output of an individual by about 23%.
Endurance is another benefit attached to taking citrulline malate. The substance acts against lactic acid that often brings about the burning sensation that one feels when they are exercising or engaging in intense physical activity. Citrulline malate acts as a buffer and supplements the reabsorption of bicarbonates and other natural buffers of the body. The malic acid that is contained in the substance has also been studied to enhance the replenishment of ATP energy stores.
Citrulline Malate helps in facilitating and boosting a healthy blood flow. By doing this, it not only benefits a user by boosting their performance during workout but also facilitates quick recovery after the intense workout.
How much citrulline malate do I take per day or pre workout?
It is often recommendable that one starts with a lower dosage of Citrulline Malate and gradually increase it once they have attained tolerance. The recommended dose of Citrulline Malate is between 3 and 6 grams for each serving. This dose is the best for great performance and optimal health. If the effects of the substance are not noticed with this dosage, then you can raise the dosage to about 10 grams each day. To get the best results, consume the product in the morning or before bed, preferably on an empty tummy. For a workout, take it 15-60 minutes before the actual workout.
Is Citrulline Malate better than L Arginine?
With regards to performance, Citrulline Malate is actually better than L Arginine. It promotes endurance during exercise by expelling ammonia and lactate from the blood and also boosts the production of ATP considerably. It promotes strength better than L Arginine, factors that make it better than the latter.
What are the side effects for taking citrulline malate?
The side effects of this supplement are virtually non existant but there may be the odd sore stomach distress from using too much or from your first time using this supplement. To avoid this, you need to take it with some food in your stomach.