09 09 2021
L-Citrulline was first discovered in the 19th Century, it wasn’t until 1914 when Japanese scientists isolated citrulline from watermelon!
Citrulline-Malate is citrulline bonded with malic acid. Citrulline is a non-essential amino acid as the body can produce it from ornithine, it can also be ingested from food the process here is the urea cycle. Once metabolised citrulline is converted into another amino acid called arginine. (You may have heard of arginine, especially within pre-workouts). Pure arginine struggles to be absorbed as such shouldn’t be in pre-workout supplements as a stand-alone ingredient. Further enzymes then convert the useable arginine into nitric oxide, this also produces more citrulline molecules.
Nitric oxide is a vasodilator and what many look for in a pre-workout to chase ‘the pump’. This can help protect against cardiovascular issues by lowering blood pressure and improved blood flow to organs. So why supplement with it if our bodies can produce it and also obtain it form food? Research suggests the minimal dose of 6g per serving/day yields huge performance benefits!
Who should take it
L-Citrulline should be taken by strength athletes to bodybuilders to Olympic weightlifters, endurance athletes to those who enjoy ‘the pump’ whilst training and post training.
How much should you use
The minimum dose should be 6g per day and less and there is no supporting evidence to suggest benefits, ensure the products you’re using contains this amount and no less! Citrulline-Malate at a 2:1 ratio should be at least 8g. The upper end is set to 18g per day however this shouldn’t be taken all at once!
When should you take it
Anytime is fine however 15-30 minutes before training is optimal. Taking along-side a caffeine supplement can be advantageous from the alertness received from the caffeine and the blood flow enhancement of citrulline.
Are there any side effects
Generally speaking no, and ensuring you keep within the daily recommended doses you should be safe to take this supplement. If you’re taking other medication or supplements that boost or produce nitric oxide then you should of course consult a medial professional prior to its use.