Less well known than other amino acids such as BCAAs, creatine and arginine, the citrulline malate it has gradually conquered a space - in the supplementary protocols of athletes - for some of its interesting characteristics that we will analyze in this article.
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What is citrulline malate and where is it found
It is a supplement that combines a non-essential amino acid (the citrulline), with a derivative of malic acid called: sick. The latter is the main intermediate of the Krebs cycle, a metabolic process used by our body to produce energy at the cellular level.
In nature, the citrulline is contained mainly in the watermelon, while in other foods it is present only in small quantities. The sick instead is contained in apples (especially in the peel) and in other fruits. However, to get the benefits on the sports and health front, it is advisable to opt for a supplement that combines these two substances.
Citrulline malate, what benefits for the athlete?
If you practice high intensity exercises such as crossfit or weightlifting and are considering "enriching" your protocol, citruline malate may be an option to consider. It is indeed a versatile supplement, well tolerated and fairly inexpensive. Below we list some of his benefits:
- Contribution to the elimination of metabolic waste, such as ammonia and lactic acid. These are toxic by-products that our body produces during training and which, as they accumulate, reduce athletic performance and increase muscle fatigue.
- Vasodilator action. The citrulline malate, acting on the production of nitric oxide (a vasodilator) increases the blood flow to the muscles and the transport of energy and nutrients, improving their performance and development.
- Support in cellular energy production. The combination of citrulline with malate increases energy production during exercise. This has positive repercussions on the athletic front, because it would seem to guarantee higher resistance thresholds for effort and times recovery quicker.
Citrulline malate: dosages and final considerations
The benefits of this supplement appear to be dose-dependent. Some studies have shown positive effects, taking from 6 to 8 gr before training. Other studies, on the other hand, conducted with lower doses, did not find any appreciable benefits.
We look forward to new research, conducted on larger samples of individuals or meta-analyzes that can help us clarify the dosages and timing of recruitment, in order to take full advantage of this sports supplement.
Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. Eur J Appl Physiol. 2010, "L-citrulline-malate influence over branched chain amino acid utilization during exercise." //www.ncbi.nlm.nih.gov/pubmed/20499249
Perez-Guisado, J. and PM Jakeman, J Strength Cond Res. 2010 "Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness." //www.ncbi.nlm.nih.gov/pubmed/20386132
Andy, WODprep, 2019 "The CrossFit Supplements Guide: What Science Actually Shows", //wodprep.com/blog/crossfit-supplements/ Accessed 18 April 2019
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