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Citrulline Malate
Pre-workout NO precursor: 6-8 g taken 30-60 min pre-training reduces RPE and increases reps-to-failure on resistance work.
Aliases (4)
Overview
What is Citrulline Malate?
Citrulline malate is a 1:1 or 2:1 salt of L-citrulline (a non-essential amino acid) and malic acid (a Krebs cycle intermediate). It is a popular pre-workout ingredient for "pump," endurance, and recovery — better-absorbed than oral L-arginine for nitric oxide elevation.
Key Benefits
Increases muscle pump and vascularization in resistance training, improves endurance and reps-to-failure (well-replicated), reduces post-workout muscle soreness, supports recovery via NO and ammonia clearance.
Mechanism of Action
L-citrulline bypasses gut/liver first-pass arginase metabolism, is converted to L-arginine in the kidneys, and elevates plasma arginine more efficiently than oral arginine itself — feeding eNOS and increasing nitric oxide production. Malate enters the Krebs cycle, supporting ATP production.
Pharmacokinetics
What to Expect
- Week 1Tolerability and dose-response.
- Week 2-4Early effect window.
- Week 4-8Peak benefit assessment.
- Week 8+Cycle decision point.
Side Effects & Safety
- Common (>10%): Mild GI discomfort at >10 g (malate-driven), flushing.
- Less common (1-10%): Headache (rare, dose-dependent), low blood pressure if stacked with other vasodilators or antihypertensives.
- Rare-serious (<1%): None of clinical concern in healthy adults.
- Specific watch periods: First dose — assess GI tolerance and BP response; avoid stacking with sildenafil/tadalafil or nitrates.
References
Pérez-Guisado & Jakeman (2010), J Strength Cond Res
bench-press rep increase with 8 g CitMal.
View StudyGonzalez et al. (2017), Sports Medicine
meta-analysis of citrulline + exercise performance.
View StudySuzuki et al. (2016), J Int Soc Sports Nutr
endurance cycling performance trial.
View StudyHow was your experience with this compound?
Anonymous · one vote per session · results below at 5+ votes.
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