How does taking Citrulline Malate during workout help?
- By: Tiana Rodrigues / Comments : 0
The whole purpose of taking any intra-workout supplement is to help you improve the quality and duration of your exercise. Intra-workout literally means during workout. But can a supplement help you push your workout limit? Let us take a look at a popular intra-workout – Citrulline Malate – to understand if it really helps.
Citrulline Malate is a salt that is made up of L-Citrulline (a non-essential amino acid) and L-Malic acid (an intermediate in the energy cycle). Citrulline is found naturally in watermelon, melons and pumpkins whereas malic acid is commonly present in grapes and apples. In olden times, Citrulline Malate was used as a pharmaceutical drug in the treatment of patients who suffered from weakness and fatigue post physical activity in order to reduce their recovery time. Over years, athletes began consuming it as an ergogenic to gain a competitive advantage. Citrulline Malate has shown to be effective in both aerobic and anaerobic sporting activities.
Citrulline Malate works as follows:
Citrulline converts to Arginine which further forms nitric oxide in the body. Nitric oxide acts as a vasodilator that helps pump blood and nutrients to muscles during exercise. It is believed that when individuals are supplemented with Citrulline versus Arginine supplements, there is a higher increase in blood Arginine levels with Citrulline supplementation as Citrulline is better absorbed in the body.
Citrulline Malate helps clear lactate and ammonia from the blood post exercise. This reduces acidosis during strenuous exercise, which decreases muscle soreness.
Malate is known to be associated with the formation of energy molecules (ATP) that provides more energy to the muscle while you are exercising.
The main benefits that have been observed with consuming Citrulline Malate while exercising are:
Improved ability to resist fatigue
Decreases blood pressure
Citrulline Malate surely has many benefits when taken as an intra-workout but at what dosage is it most effective? The most effective dosage for Citrulline Malate is 4 to 6 g. While there may be a wide range of products in the market that provide Citrulline Malate, it is important to check the dosage of this ingredient in the supplement to judge whether it will do you any good or not.
This supplement can be consumed stand alone or in combination with other supplements. The most popular pairing is that of Branched Chain Amino Acids (BCAA) with Citrulline Malate. They seem to work synergistically to have a greater impact on performance and reduce fatigue.Citrulline malate has not been known to cause any side effects. It is regarded as a safe supplement to consume. It is also a supplement of choice to those who may experience gastrointestinal issues on consuming too much Arginine.
While we present facts, your body is the best judge to help you understand which and how much of a supplement works for you. So try it out yourself and watch the results.
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