Get ready to pump up your muscles with this incredible supplement called CITRULLINE MALATE. Your all-in-all performance enhancer is more than just being a regular muscle building supplement.
Anyone who is into bodybuilding must have heard a lot about Citrulline Malate but only a few could actually tell what exactly it is. To help you understand the wonder supplement better, we decided to dig deeper about how it works and its benefits in muscle building.
What is Citrulline Malate?
Citrulline is a non-essential amino acid which is formed inside the body during metabolic pathway called Urea cycle. Though it’s a non-essential amino acid, it’s presence is required for the synthesis of Nitric oxide from Arginine during Urea cycle. There are two forms of Citrulline: Citrulline Malate (amino acid citrulline attached to a molecule of malic acid) and L-Citrulline (free form version of the amino acid citrulline). It is also found naturally in some food sources like watermelon, peanuts, and soy.
Malic Acid- Is a dicarboxylic compound commonly found in fruits, mostly Apple, which is responsible for it’s sour taste. It is used widely as a food preservative. Malic acid is also known as an effective pain reliever, energy booster and helps in reducing fatigue.
How Citrulline Malate Works?
Citrulline Malate is an important component of urea cycle where It is metabolized with L-Arginine, which in turn produces Nitric oxide. Nitric oxide produced during this cycle is responsible for dilating blood vessels. Hence, increasing blood flow towards the muscles, which ensures more nutrients and oxygen supply to the body. This formation leads to better muscle function and less fatigue. It also flushes out the nitrogenous waste like ammonia from the muscles.
High-intensity workout leads to accumulation of metabolic by-products like ammonia, which causes fatigue and is also responsible for muscular acidosis (low level of ph in muscle). Citrulline helps in maintaining the pH balance of the muscle and prevents muscle fatigue.
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Amazing Benefits of Citrulline Malate
In recent years Citrulline Malate has gained popularity as most of the body builders and athletes are using Citrulline Malate to maximize their performance. It is often regarded an “anti-fatigue” supplement which improves muscular fatigue during the high-intensity workout.
Some of the benefits of Citrulline Malate are listed below-
Increases Blood Flow – Want to feel all “pumped”, then Citrulline Malate is exactly what you need. Your body will convert it first into L-arginine and then to nitric oxide which increases your blood flow and makes you feel pumped. When you exercise nitric oxide gets into action and widens the blood vessels to transport blood through your body more efficiently. Improved blood flow during exercise means more oxygen and nutrient transport to the working muscles. More blood flow improves your workout and keeps you energetic.
Elevates Human Growth Hormone – Arginine increases the production and release of GH from the anterior pituitary gland, which leads to higher blood levels of GH. Spanish researchers reported higher GH levels in athletes during exercise when taking citrulline pre-workout. Higher GH levels during workouts promote greater gains in muscle size and strength. It can also encourage greater fat burning during workouts.
Promotes Exercise Endurance – Citrulline enhances the removal of ammonia and lactic acid from the bloodstream. High levels of ammonia start building up during intense exercise due to the metabolism of the BCAAs by the muscle for fuel. The high ammonia level limits the ability of the muscles to contract with full force and impairs muscle endurance. Lactic acid dissociates into hydrogen ions and also impairs muscle contraction. By enhancing the clearance of ammonia and lactate, citrulline allows for faster recovery between sets and can allow greater muscle endurance.
Improves Recovery – Citrulline Malate also aids in the recovery of muscles after a rigorous workout. Creatine Phosphate level goes down after a workout and it takes some time before it goes up again. When your muscle cells are saturated with creatine, you have more of ATPs (human energy currency), which makes your muscles stronger and allows you to perform better. Citrulline Malate stimulates phosphocreatine recovery after exercise, meaning faster recuperation between workouts.
Who Can Consume Citrulline Malate?
Bodybuilders and athletes take advantage of citrulline malate to improve blood flow to their muscle tissues and speed up recovery. Also, it is good for those who are involved in aerobic exercise (runners, swimmers, cyclists, footballers, etc). As Citrulline Malate enhances the recovery process so it may also be useful for power athletes.
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How to take Citrulline Malate
- Mix 2g of citrulline malate in 200 ml water, juice or your pre-workout drink approx. 30- 45 minutes before you hit the gym.
- On non-training days consume prior to meals on an empty stomach.
- Do not exceed the dosage of 3 scoops (6g) in a day.
How To Get Citrulline From Diet?
If you’re trying to get more citrulline in your diet, you may need to eat more of watermelon. The amino acid is found in large amounts in both the rind and flesh of this fruit.
Some of the foods containing Citrulline other than watermelon are:
- Cucumbers
- Pumpkins
- Eggs
- Meats
- Fish
- Onion
- Garlic
- Almonds
- Dark chocolate is another great source of citrulline so if you are craving something sweet, this may be a suitable choice.
Side Effects of Citrulline Malate
Though there are no known side effects but few of the studies have indicated the stomach discomfort after consuming this. Supplementation is not advised in pregnancy and lactation period.
Citrulline Malate is seen to be a safe supplement but its consumption should be done under the supervision of Nutritionist or Fitness expert to get the best out of this supplement.
