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Citrulline Malate, A Power House?

Citrulline malate is a compound that has gained popularity in the world of bodybuilding and sports nutrition due to its potential benefits for exercise performance and recovery. It is a combination of the amino acid citrulline and malic acid, with citrulline being the primary active ingredient. Here's a detailed overview of citrulline malate and its significance in the realm of bodybuilding:

1. Citrulline:

Amino Acid: Citrulline is a non-essential amino acid, meaning that the body can produce it on its own. However, it is also found in certain foods, such as watermelon.

Nitric Oxide Precursor: One of the key roles of citrulline is its involvement in the urea cycle, which plays a part in the removal of ammonia from the body.

Citrulline is converted into another amino acid, arginine, which is a precursor to nitric oxide (NO). Nitric oxide is a vasodilator, meaning it relaxes blood vessels, leading to increased blood flow.

2. Malic Acid:

Energy Production

Malic acid is involved in the Krebs cycle, a series of chemical reactions that occur within the cells to generate energy.

The combination of citrulline and malic acid is believed to enhance the energy production process.

3. Benefits in Bodybuilding:

Increased Nitric Oxide Production

Citrulline malate supplementation has been associated with increased levels of arginine and subsequently elevated nitric oxide levels. This may result in improved blood flow, delivering more oxygen and nutrients to working muscles during exercise.

Enhanced Exercise Performance

Improved blood flow and nutrient delivery can contribute to better exercise performance, endurance, and reduced fatigue.

Ammonia Buffering

Citrulline helps in the removal of ammonia, a byproduct of protein metabolism, which can accumulate during intense exercise and contribute to fatigue.

Reduction in Muscle Soreness

Some studies suggest that citrulline malate supplementation may help reduce muscle soreness and speed up recovery after intense workouts.

4. Dosage & Timing:

Typical Dosage

Common dosages range from 6 to 8 grams of citrulline malate per day, taken before exercise.


Citrulline malate is often included in pre-workout supplements due to its potential to enhance exercise performance.

5. Considered a Powerhouse:

Comprehensive Benefits:

Citrulline malate is considered a powerhouse in bodybuilding because it addresses multiple aspects of exercise performance and recovery.

Its ability to improve blood flow, reduce fatigue, and support energy production makes it a versatile and valuable supplement for athletes and bodybuilders.

6. Research Limitations:

Varied Results:

While some studies support the benefits of citrulline malate, others show mixed results. Factors such as individual response, dosage, and exercise protocols may contribute to these variations.

Research in this area is ongoing, and new findings may continue to emerge.

In conclusion, citrulline malate is valued in bodybuilding for its potential to enhance exercise performance, increase nitric oxide levels, and aid in recovery. However, individual responses may vary, and it's essential for individuals to consider their specific needs, consult with healthcare professionals, and be mindful of overall nutrition and training strategies.


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