An intense workout with less muscle fatigue, completing more reps in less time, resulting in increased stamina, muscle gain and endurance – does this appear as a distant dream? But the right supplement can help you do just that. L-Citrulline benefits are proven in the fitness domain. The non-essential amino acid, when combined with malic acid, results in citrulline malate – a formation proven to boost energy levels and fitness results. Read through to know about malic acid and L-Citrulline and learn how their combination works.
What is Malic Acid?
Malic acid is an alpha-hydroxy acid. The malic acid structure is C4H6O5. It is naturally present in certain fruits and wines and contributes to the tarty, sour taste. It is therefore used as a potent food flavour. Malic acid uses also include skincare, removal of kidney stones, providing relief from fibromyalgia, and is a supplement for fatigue and dry mouth.
What is L-Citrulline?
L-Citrulline is a non-essential amino acid. It is produced within the body specifically in the intestines. It plays a crucial role in the body’s urea cycle and helps eliminate ammonia and other harmful substances. Kidneys in the body convert L-citrulline into another amino acid called L-arginine and produce another chemical that improves the blood flow called nitric oxide. Other L-citrulline benefits include a boost in athletic performance, better heart health, improved erectile dysfunction, potent antidepressant, and helping those with sickle cell anaemia.
How Does Malic Acid Boost the Efficacy of L-Citrulline
The L-Citrulline benefits are well known. Although it is a non-essential amino acid and the body produces its supply, taking L-Citrulline supplements is known to help the body. It is considered an effective supplement for people dealing with muscle wasting, especially the elderly. For the ones into bodybuilding, citrulline supplements boost performance in two different ways.
Firstly, it boosts the levels of nitric oxide, which dilate blood vessels. This allows more oxygen and nutrients to be transported and delivered to the muscles. Secondly, it plays a crucial role in the removal of ammonia from the blood. This reduces exercise-related fatigue.
But malic acid when added to L-Citrulline is known to augment aerobic metabolism. The new formation, Citrulline malate, is thus a potent blend of L-Citrulline and malic acid. It plays a key role in the citric acid cycle also called the Krebs cycle or the TCA cycle. The Krebs cycle is responsible for creating usable energy by generating ATP, the fuel for the muscles.
How Citrulline Malate Boosts Performance
Citrulline Malate is malic acid bound with L-Citrulline. This addition of malic acid to L-Citrulline improves performance results in numerous ways:
1. Reduces Muscle Fatigue and Increases Endurance
The Krebs cycle is responsible for the production of usable energy by generating more ATP which is the fuel for the muscles. This reduces muscle fatigue. According to the findings of a study published in the British Journal of Sports Medicine, daily consumption of 6 g of citrulline malate helped increase oxidative ATP production during exercise by 34%. It also led to an increase in phosphocreatine recovery after exercise by 20%, indicating increased oxidative ATP synthesis that led to increased energy production.
2. Plays a Key Role in Protein Synthesis
Citrulline malate supplement increases the supply of L-arginine which aids in protein synthesis. According to the findings of a study, muscle protein synthesis increased manifold in subjects on a low-protein diet. Significant results were witnessed when citrulline malate supplement was consumed alongside amino acids instead of only amino acid supplements.
3. Reduces Muscle Soreness and Improves Recovery
Muscle soreness is responsible for physical discomfort. More discomfort can interrupt a workout schedule, affecting results. Research suggests that daily supplements of citrulline malate reduce post-workout muscle soreness. The findings published in the Journal of Strength and Conditioning Research revealed that 8 g of citrulline malate reduced muscle soreness by 40%. This led to reduced off-time between workouts, improving performance outcomes over the long run.
4. Increases Strength
The use of citrulline malate leads to higher strength gains. According to the findings of a study published in the Sports Medicine journal, regular use of citrulline malate improves strength outcomes in sports enthusiasts. Visible strength gain benefits were due to enhanced ammonia removal, an increase in energy production due to malic acid, and faster muscle recovery because of increased blood flow due to enhanced nitric oxide production.
5. Increases the Production of Nitric Oxide
One of the biggest L-Citrulline benefits is its influence on the production of nitric oxide. Citrulline malate, the blend of malic acid and L-Citrulline, too possesses the same quality. Nitric oxide production increases through a rise in plasma L-arginine levels. Nitric oxide is also a vasodilator. It causes the blood vessels to widen, increasing blood flow without increasing blood pressure levels. Increased blood flow means increased delivery of oxygen and nutrients. This leads to faster muscle repair and quicker muscle recovery.
6. Promotes Better Use of Essential Amino Acids
According to the findings of a study published in the European Journal of Applied Physiology, a daily intake of 6 g of citrulline malate showed reduced plasma concentrations of non-essential amino acids in post-exercise blood tests. This indicated that people who consumed citrulline malate supplements were able to use essential amino acids as fuel during intense workouts. Citrulline malate also led to an increase in plasma concentrations of citrulline, arginine, ornithine, urea, creatinine, nitrite, and growth hormone; all within normal ranges.
Other Benefits of Citrulline Malate
In addition to the above-mentioned benefits in the fitness domain, citrulline malate helps the body in several other ways. These include:
Boost Immune System – The high anti-inflammatory and antioxidant properties of citrulline malate helps in the better removal of free radicals from the body. This helps build a stronger immune system.
Healthy Heart – Citrulline metabolises into Arginine, an amino acid responsible for the dilation of blood vessels. This leads to relaxed blood flow and easy pumping of blood, improving heart health.
Regulates Blood Pressure – Dilated blood vessels transport more blood without increasing blood pressure.
System Detoxification – Citrulline Malate plays a crucial role in the urea cycle. It helps in the elimination of ammonia from the blood, detoxifying the entire body system.
Protomes Weight Loss – Citrulline Malate aids weight loss in different ways. Firstly, more muscle mass leads to fat loss. Secondly, its antioxidant properties reduce toxic radicals. This improves body functions leading to weight loss. Lastly, increased endurance leads to faster and quicker burning of calories.
Enhances Sexual Performance – Citrulline Malate is a great supplement for erectile dysfunction. Increased blood flow through vasodilation helps you enjoy a harder and longer erection, enhancing sexual performance.
Side Effects of Citrulline Malate
Unlike other supplements that are hard on the stomach, L-Citrulline enriched with malic acid is a safe and generally well-tolerated supplement.
However, the most common side-effect is gastrointestinal distress which can lead to heartburn, indigestion, bloating or constipation. The best way to avoid side effects is to follow its recommended dose and intake timing.
How to Consume Citrulline Malate
Citrulline Malate is a pre-workout supplement. It is quick to deliver and works without a loading phase. For best results, consume it 30-45 minutes before the workout. It is best consumed with water or fresh fruit juice. Make sure not to consume Citrulline Malate supplements on an empty stomach.
Recommended Dosage of Citrulline Malate
While the body can tolerate up to 15000 mg of citrulline malate per day, the optimum recommended serving size is 4-6 g per day. Read product labels carefully and talk to your fitness expert to fix your daily dose.
Conclusion
L-citrulline benefits are well-pronounced, especially in the fitness domain. Adding malic acid to L-citrulline may seem like a minor alteration, but the resultant citrulline malate has a significant impact on performance. The addition of malic acid to L-citrulline boosts the latter’s efficacy manifold. Using citrulline malate as a pre-workout supplement will help you get stronger quickly, and enjoy increased muscle pumps and performance which translate to more reps and better results. Furthermore, unlike the L-citrulline supplement, citrulline malate supplement comes without a loading phase. Simply take it right before your workout and experience performance benefits, immediately.
