Citrulline Malate

What does the research say?

Research suggests that Citrulline Malate can improve muscle endurance during high-intensity resistance exercise, allowing individuals to perform more repetitions before reaching fatigue [19] . While some studies have shown positive effects on strength and power, the evidence is mixed [2] [3] . Many studies indicate that Citrulline Malate does not significantly improve muscle recovery or reduce muscle soreness after exercise [20] [29] . Overall, Citrulline Malate may offer some benefits for enhancing workout performance, particularly in terms of muscular endurance, but its direct impact on muscle growth is still uncertain [2] [3] [11] .

Nausea

Some individuals may experience this, particularly when Citrulline Malate is co-ingested with caffeine [8] .

Headache

This has been reported as an adverse event in some studies [8] .

Dizziness

This side effect has also been noted, especially when combined with caffeine [8] .

Stomach discomfort

A small percentage of people reported feeling this after taking Citrulline Malate [24] .

Increased muscle soreness

Paradoxically, one study found that Citrulline Malate supplementation led to higher muscle soreness compared to a placebo [29] .

[1] Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.

This review discusses nutritional strategies for bodybuilders during the off-season, including the use of supplements like Citrulline Malate. It highlights that Citrulline Malate may enhance exercise performance by increasing ATP production and acting as a buffering agent.

[2] Supplementation with Nitric Oxide Precursors for Strength Performance: A Review of the Current Literature.

This review examines the effects of nitric oxide precursors, including Citrulline Malate, on strength performance. It suggests that Citrulline Malate may enhance strength, power, and muscle endurance during high-intensity resistance exercise.

[3] A critical review of citrulline malate supplementation and exercise performance.

This paper critically reviews the effects of Citrulline Malate supplementation on exercise performance. It concludes that Citrulline Malate may modestly improve muscular endurance and strength during resistance exercise, but evidence for muscle hypertrophy is limited.

[4] Dietary Arginine and Citrulline Supplements for Cardiovascular Health and Athletic Performance: A Narrative Review.

This review discusses the effects of arginine and citrulline supplements on cardiovascular health and athletic performance. It suggests that Citrulline Malate may improve muscle endurance, reduce feelings of exertion, and enhance athletic performance.

[5] Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature.

This review summarizes the effects of citrulline supplementation on exercise performance in humans. Several studies have reported that L-citrulline supplementation can enhance exercise performance and recovery.

[6] Effects of Multi-Ingredient Pre-Workout Supplement and Caffeine on Bench Press Performance: A Single-Blind Cross-Over Study.

This study investigated the effects of a multi-ingredient pre-workout supplement containing Citrulline Malate on bench press performance. It suggests that Citrulline Malate may positively affect muscle strength and endurance.

[7] Acute Effect of L-Citrulline Supplementation on Resistance Exercise Performance and Muscle Oxygenation in Recreationally Resistance Trained Men and Women.

This study examined the acute effects of L-citrulline supplementation on resistance exercise performance. It found that a single dose did not enhance performance or muscle oxygenation in recreationally trained individuals.

[8] Effect of isolated and combined ingestion of caffeine and citrulline malate on resistance exercise and jumping performance: a randomized double-blind placebo-controlled crossover study.

This study investigated the effects of Citrulline Malate, both alone and combined with caffeine, on resistance exercise and jumping performance. It found that isolated Citrulline Malate supplementation did not have a significant ergogenic effect.

[9] Acute Citrulline-Malate Supplementation and High-Intensity Cycling Performance.

This study demonstrated that acute supplementation of 12 g CM does not provide acute ergogenic benefits using the protocol implemented in this study in well-trained males.

[10] Effects of Citrulline Malate Supplementation on Muscle Strength in Resistance-Trained Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

We did not observe an overall effect favoring citrulline-malate supplementation

[11] Pharmacological targeting of exercise adaptations in skeletal muscle: Benefits and pitfalls.

This review discusses the use of pharmacological agents, including Citrulline Malate, to enhance exercise adaptations in skeletal muscle. It notes that Citrulline Malate may improve exercise performance and reduce muscle soreness.

[12] Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adults.

This study investigated the acute effects of Citrulline Malate on vasodilation in young adults. It suggests that Citrulline Malate may enhance endothelium-dependent vasodilation and improve exercise performance.

[13] The Effect of Citrulline Malate Supplementation on Muscle Fatigue Among Healthy Participants.

Citrulline malate was not effective in improving performance or alleviating fatigue after a high-intensity exercise session.

[14] Effects of Four Weeks of In-Season Pre-Workout Supplementation on Performance, Body Composition, Muscle Damage, and Health-Related Markers in Basketball Players: A Randomized Controlled Study.

This study examined the effects of a pre-workout supplement containing Citrulline Malate on performance and other markers in basketball players. It suggests that Citrulline Malate may improve aerobic performance and delay fatigue.

[15] Treating sarcopenia in older and oldest old.

In this review, we provide evidence regarding the effects of different physical exercise protocols, specific nutritional intervention, and some new metabolic agents (HMB, citrulline malate, ornithine, and others) on clinical outcomes related to sarcopenia in older adults.

[16] Acute Citrulline-Malate Supplementation Increases Total Work in Short Lower-Body Isokinetic Tasks for Recreationally Active Females During Menstruation.

CM increased total work completed during the 5RP, but provided no ergogenic benefit during the 50RP in recreationally active menstruating women.

[17] Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females.

Citrulline malate (CM) is a nonessential amino acid that increases exercise performance in males. However, based on physiological differences between genders, these results cannot be extrapolated to females. Therefore, the purpose of this investigation was to evaluate effects of acute CM supplementation on upper- and lower-body weightlifting performance in resistance-trained females.

[18] Effect of citrulline malate supplementation on muscle function and bioenergetics during short-term repeated bouts of fatiguing exercise.

Therefore, short-term CM administration enhances muscle bioenergetics throughout fatiguing bouts of exercise repeated at close time interval but this enhancement does not benefit to mechanical performance.

[19] Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis.

The current analysis observed a small ergogenic effect of CitMal compared with placebo. Acute CitMal supplementation may, therefore, delay fatigue and enhance muscle endurance during high-intensity strength training.

[20] Citrulline Malate Does Not Improve Muscle Recovery after Resistance Exercise in Untrained Young Adult Men.

This study investigated whether Citrulline Malate supplementation could improve muscle recovery after resistance exercise in untrained men. The results showed that Citrulline Malate did not significantly affect muscle function, metabolic markers, or anabolic responses during the recovery period.

[21] Effects of Citrulline Malate and Beetroot Juice Supplementation on Energy Metabolism and Blood Flow During Submaximal Resistance Exercise.

While BEET increased NOx, neither treatment was found to enhance performance, blood flow, metabolic efficiency, nor the hormonal response to leg extension exercise.

[22] Acute Effect of Citrulline Malate Supplementation on Upper-Body Resistance Exercise Performance in Recreationally Resistance-Trained Men.

Supplementation with 8 g of CM 40 minutes before the barbell bench press resistance exercise protocol did not increase exercise performance, augment the muscle swelling response to training, or alter subjective measures of focus, energy, and fatigue in recreationally resistance-trained men.

[23] The new metabolic treatments for sarcopenia.

In the present paper we have reviewed the evidence regarding the effect of some new metabolic agents (vitamin D, leucine, β-hydroxy β-methylbutyrate, citrulline malate, ornithine, isoflavones) on sarcopenia and muscular outcomes in older adults.

[24] Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.

We conclude that the use of CM might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve postexercise muscle soreness.

[25] Acute and Chronic Citrulline Malate Supplementation on Muscle Contractile Properties and Fatigue Rate of the Quadriceps.

The results of this study suggest that neither acute nor chronic supplementation of CM had an effect on recovery or fatigue rate of the quadriceps.

[26] Citrulline Malate Fails to Improve German Volume Training Performance in Healthy Young Men and Women.

Repeated ANOVA suggested no effect of CM on RT performance

[27] L-citrulline-malate influence over branched chain amino acid utilization during exercise.

L-citrulline-malate supplementation can enhance the use of amino acids, especially the branched chain amino acids during exercise and also enhance the production of arginine-derived metabolites such as nitrite, creatinine, ornithine and urea.

[28] Effects of Citrulline Malate and Beetroot Juice Supplementation on Blood Flow, Energy Metabolism, and Performance During Maximum Effort Leg Extension Exercise.

While BEET increased NOx, neither treatment was found to enhance performance, blood flow, metabolic efficiency, nor the hormonal response to leg extension exercise.

[29] Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

This study found that an acute dose of Citrulline Malate did not significantly affect anaerobic performance or reduce muscle soreness in moderately trained individuals.

[30] Effects of Supplemental Citrulline-Malate Ingestion on Blood Lactate, Cardiovascular Dynamics, and Resistance Exercise Performance in Trained Males.

Collectively, these findings suggests that CM increased upper-body resistance performance in trained college-age males.