Citrulline and citrulline malate are two popular supplements used by athletes and bodybuilders for their potential benefits in improving exercise performance, reducing muscle fatigue, and promoting muscle growth. While these two supplements are often used interchangeably, some differences between them may make one more suitable than the other for certain individuals.
In this article, we will explore the similarities and differences between citrulline and citrulline malate, their potential benefits, dosage recommendations, and possible side effects to help you decide which supplement is the best fit for your fitness goals and individual needs.
What is Citrulline?
Citrulline is a non-essential amino acid that is produced naturally in the body and can also be found in certain foods like watermelon, cucumbers, and pumpkins. It plays a crucial role in the urea cycle, which is responsible for removing ammonia from the body.
When citrulline is consumed as a supplement, it is converted to another amino acid called arginine in the kidneys. Arginine is then converted to nitric oxide (NO), which is a vasodilator that helps to widen blood vessels and increase blood flow to the muscles. This increased blood flow can improve nutrient and oxygen delivery to the muscles, which may enhance exercise performance and reduce fatigue.
What is Citrulline Malate?
Citrulline malate is a combination of citrulline and malic acid, which is a naturally occurring organic acid found in many fruits and vegetables. Malic acid is involved in the production of ATP, which is the primary energy source for the body.
Similar to citrulline, citrulline malate is also converted to arginine and then NO, which can improve blood flow and nutrient delivery to the muscles. Additionally, the malic acid in citrulline malate may help to reduce muscle fatigue by supporting ATP production and reducing the accumulation of lactic acid in the muscles.
Citrulline vs Citrulline Malate: Similarities and Differences
Citrulline and citrulline malate share many similarities in terms of their potential benefits and mechanisms of action. Both supplements are converted to arginine and then NO, which can improve blood flow and nutrient delivery to the muscles. They may also help to reduce muscle fatigue and promote muscle growth by supporting ATP production and reducing lactic acid accumulation.
The main difference between citrulline and citrulline malate is the addition of malic acid in the latter. While citrulline is solely focused on improving blood flow, citrulline malate also supports energy production and reduces muscle fatigue through its malic acid content. This may make citrulline malate a more effective supplement for those looking to improve both endurance and strength during their workouts.
Benefits of Citrulline and Citrulline Malate
Improved Exercise Performance:
One of the main benefits of citrulline and citrulline malate is their potential to improve exercise performance. By increasing blood flow and nutrient delivery to the muscles, these supplements may enhance endurance, strength, and overall exercise capacity. Additionally, citrulline malate’s malic acid content may help to reduce muscle fatigue and improve energy production, making it an effective supplement for high-intensity and endurance exercises.
Reduced Muscle Fatigue:
Both citrulline and citrulline malate may help to reduce muscle fatigue by supporting ATP production and reducing the accumulation of lactic acid in the muscles. This can lead to increased endurance and reduced muscle soreness, allowing for longer and more productive workouts.
Increased Muscle Growth:
Citrulline and citrulline malate may also promote muscle growth by increasing blood flow and nutrient delivery to the muscles, which can improve protein synthesis and muscle recovery. Additionally, the increased energy and reduced fatigue may allow for longer and more intense workouts, promoting muscle growth over time.
Dosage Recommendations:
The recommended dosage for citrulline and citrulline malate may vary depending on the individual’s fitness goals and needs. However, the generally recommended dosage ranges are:
Citrulline: 6-8 grams per day
Citrulline Malate: 6-8 grams per day (with a 2:1 ratio of citrulline to malate)
It is important to note that these dosages should be spread out throughout the day and taken with food to improve absorption. Additionally, it is recommended to start with a lower dosage and gradually increase it to avoid potential side effects.
Possible Side Effects:
Both citrulline and citrulline malate are generally considered safe and well-tolerated when taken within the recommended dosages. However, some individuals may experience mild side effects such as nausea, stomach discomfort, and diarrhea.
It is important to note that high dosages of citrulline and citrulline malate may lead to elevated levels of arginine in the blood, which may cause an increase in nitric oxide production and potentially result in side effects such as low blood pressure, headaches, and flushing. It is recommended to stay within the recommended dosages and consult with a healthcare professional before taking these supplements.
Citrulline and citrulline malate are two popular supplements used by athletes and bodybuilders for their potential benefits in improving exercise performance, reducing muscle fatigue, and promoting muscle growth. While they share many similarities, the addition of malic acid in citrulline malate may make it a more effective supplement for those looking to improve both endurance and strength during their workouts.
The recommended dosage ranges for both supplements are similar, and it is important to start with a lower dosage and gradually increase it to avoid potential side effects. It is also recommended to consult with a healthcare professional before taking these supplements, especially if you have any pre-existing medical conditions or are taking other medications.
Things to Remember:
- Dosage: The recommended dosage for citrulline is 6-8 grams per day, while citrulline malate is typically taken in doses of 8-10 grams per day.
- Absorption: Citrulline malate is believed to be more readily absorbed by the body than citrulline alone.
- Timing: It is recommended to take citrulline or citrulline malate 30-60 minutes before exercise to maximize its benefits.
- Interactions: Citrulline and citrulline malate may interact with certain medications, so it’s important to talk to your doctor before taking them.
- Quality: Look for supplements that are certified by a reputable third-party organization to ensure quality and purity.
- Individual Differences: Everyone’s body reacts differently to supplements, so it’s important to pay attention to how your body responds to citrulline or citrulline malate.
- Benefits: Both citrulline and citrulline malate are known to improve athletic performance, reduce muscle fatigue, and increase blood flow.
- Foods Rich in Citrulline vs Citrulline Malate: Citrulline is naturally found in watermelons, while citrulline malate is not found in any specific foods.
Both citrulline and citrulline malate have potential benefits in improving exercise performance and promoting muscle growth. However, choosing between the two may depend on individual needs and fitness goals. By understanding the similarities and differences between these two supplements, individuals can make an informed decision about which supplement is best suited for their needs.
