What Does Citrulline Malate Do in a Pre-Workout?

benefits of citrulline malate
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What is citrulline malate? In chemical terms, it is a combination of malic acid (malate) and L-citrulline (which you’ll also find in numerous supplements). The former is responsible for producing ATP, while the latter is a non-essential amino acid, meaning that our bodies can produce it on their own.

What does citrulline malate do in a pre-workout? It improves strength, delays muscle fatigue, boosts endurance, and accelerates recovery. That’s why it’s so popular among athletes of all kinds, who want their workouts to be as effective as possible. Do you want to learn more? Then read on!

What Is Citrulline Malate?

Before we explain what citrulline malate is, let’s break it down into components.

Citrulline is an amino acid produced in livers (similar to arginine). It is responsible for nitric oxide synthesis (more on this later). Malic acid, on the other hand, is a substance used to produce ATP, or in simple words, the energy our muscles use. It becomes more potent when it binds itself with other supplements.

Now, what is citrulline malate? It’s a compound created from the combination of malic acid and citrulline. As such, it greatly stimulates energy production while also enhancing nitric oxide synthesis.

what is citrulline malate

What Exactly Does Citrulline Malate Do?

Citrulline malate increases the amount of arginine in your blood while being easier to absorb than it. Moreover, it decreases the amount of oxygen you need in your blood vessels. This results in more energy for long-term physical activity, whether it’s exercising or not.

As such, its effects could be divided into two categories: increasing non-essential amino acid levels and boosting ATP production, hence energy.

Apart from the training benefits, citrulline malate has several other effects that impact other aspects of life. For example, it may:

  • Help with erectile dysfunction—nitric oxide levels are significantly lower for people suffering from ED. That’s why citrulline malate helps—at least in theory. In practice, there was no research proving that this particular substance is helpful, as even if it was used, it was combined with other compounds, so we don’t have any results on its impact when used on its own.
  • Reduce blood pressure—again, we don’t have enough research to say that it certainly has that effect. However, it is theorized that L-citrulline and citrulline malate should be able to drop your blood pressure down a notch. Nevertheless, if you suffer from hypertension, it’s best that you contact a doctor.

What Does Citrulline Malate Do in a Pre-Workout? The Benefits of Taking It

With that brief introduction behind us, let’s explain why citrulline malate is one of the best pre-workout ingredients. For that, we need to look directly into the impact it has on training—the sports benefits that citrulline malate offers to athletes.

Improved Strength

Firstly, citrulline malate improves strength in sub-optimal exercise. This means that you can train with stronger weights when doing several repetitions, but it likely won’t help you beat your all-time single-lift record. This all goes down to the fact that citrulline malate accelerates amino-acid synthesis, especially when BCAAs are considered.

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Enhanced Muscle Growth

Due to the above function of citrulline malate, you will experience one more benefit of using it in your pre-workouts—you will start to build your muscles more quickly. This is because BCAA synthesis is also responsible for the regeneration of the microfractures on your muscles, which are the results of working out. Your muscles will be repaired more quickly and gain in size, so you will enjoy slightly faster muscle development than usual.

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Delayed Fatigue and Improved Endurance

Another key benefit of citrulline malate is that it delays muscle fatigue, improving overall endurance. This is also one of the main reasons why it’s used by athletes, no matter the sport—it has pros for both strength and endurance training. But, leaving that comment apart, how does it help with the latter?

As we mentioned before, citrulline malate, or rather the malic acid component within it, stimulates ATP production, filling your metaphorical “fuel tank.” As such, your body has more energy to burn, so it can remain active for longer without causing any symptoms of fatigue.

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Faster Recovery

Finally, what citrulline does in your pre-workout is that it speeds up your overall recovery. This is because L-citrulline, in general, speeds up NO absorption, accelerates nutrient transport, and, hence, lets your body recover from hard workouts much faster.

This is important not only if you follow a strict gym routine but also if you train less often but more intensely. Thanks to this effect, you will feel less sore after your workouts, improving your overall experience.

Does Citrulline Malate Work? How Strong Is It?

Knowing what citrulline malate does, we must underline one thing—its effects might not seem the strongest, especially if you take it as the only supplement.

The case here is simple: it has a big impact when compared with other supplements and ingredients but it’s still visibly small—the key is working out. Yet, when combined with other substances, it can do the trick.

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what does citrulline malate do

How Much Citrulline Malate Should I Take?

Okay, so how much citrulline malate should you take? It all depends on your body. However, we recommend a dosage of 6000-8000 mg per day. The timing, on the other hand, should be the same as for pre-workouts—you should consume it about 30-45 minutes before you hit the gym.

The Takeaway

Citrulline malate is an important ingredient in pre-workouts and your supplementation in general. It’s one of the most effective (among the researched supplements) substances that can enhance your training, so you should look for it when selecting your product. Nevertheless, remember to be careful with your dosage, and if you have any doubts about taking it, don’t hesitate to ask your physician.

You may also read: Creatine 101: What Is It and What Does It Do?

What is Citrulline Malate?

Citrulline malate is a compound formed by combining malic acid (malate) and L-citrulline. Malic acid helps produce ATP, the energy our muscles use, while L-citrulline is an amino acid that supports nitric oxide synthesis.

What are the benefits of citrulline malate in pre-workout supplements?

Citrulline malate improves strength, delays muscle fatigue, boosts endurance, and accelerates recovery, making it a popular choice among athletes.

How much citrulline malate should I take before a workout?

The recommended dosage of citrulline malate is 6000-8000 mg per day, taken about 30-45 minutes before your workout. Adjust the dosage based on your body’s response and consult a physician if needed.

benefits of citrulline malate

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