Citrulline malate B

«Citrulline malate» — evidence level B. Dosage: 6-8 g 40-60 minutes before exercise; in studies more often 8 g. Forms: citrulline malate 1:1 or 2:1, less often pure L-citrulline. Source: PMID 34417881, permanent link to the source in the list below.

Citrulline increases the availability of arginine and nitric oxide, which may improve blood flow, while malate participates in the Krebs cycle and in ammonia elimination.

Mainly citrulline malate and partly pure L-citrulline have been studied. Data on "citrulline" in pre-workout blends are almost always incomplete on the dose.

• In some studies - an increase in the number of repetitions per set to failure by 5-15%
• A possible small reduction in muscle soreness after exercise
• The effect on strength and power is on average small and often does not reach significance
• There are no direct data on gains in fat-free mass

• GI upset at doses above 10 g and when taken on an empty stomach
• Lowered blood pressure in sensitive people
• Many studies are small in sample size and have a risk of bias

• Antihypertensive drugs and PDE-5 inhibitors: summation of the blood pressure reduction is possible
• Arginine and other nitric oxide donors enhance the effect theoretically, but this has not been studied clinically

• Under 18 years: No data; not recommended.
• Pregnancy and lactation: Not recommended.
• hypotension
• taking antihypertensive drugs
• peptic ulcer disease

• A critical review of citrulline malate supplementation and exercise performance · Gough LA, Sparks SA, McNaughton LR · European journal of applied physiology, 2021 · PMID 34417881
• The Top 5 Can't-Miss Sport Supplements · Antonio J, Pereira F, Curtis J · Nutrients, 2024 · PMID 39408214

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