What Does Citrulline Malate Do In Pre Workout?

Medically reviewed by Dr Dimitar Marinov
What Does Citrulline Malate Do In Pre Workout?

Pre workout formulas are forever changing, with new ingredients being added into the mix all the time. However, one mainstay is citrulline malate. But what exactly is it?

That’s what we’ll be looking at here. Below, you’ll find information on what citrulline malate is, how it is a beneficial pre workout ingredient, the most effective dose, and whether there are any side effects you need to be aware of.

What Is Citrulline Malate?

Citrulline Malate

Citrulline malate is a combination of two separate compounds: L citrulline and malate. It is a non essential amino acid that helps with the release of the vasodilator nitric oxide, and this helps with the widening of blood vessels in the body, allowing for increased blood flow and better oxygen consumption in the muscles.

What Are The Benefits Of Citrulline Malate In Pre Workout Supplements?

Benefits Of Citrulline Malate In Pre Workout Supplements

So, why exactly is citrulline malate such a popular ingredient in pre workout? Well, it brings quite a few benefits to the table, including:

Increased Nitric Oxide Production

As a vasodilator, citrulline malate helps to increase the amount of nitric oxide being produced in the body, and this increases blood flow to the muscles as well as improves oxygen uptake. This helps to improve exercise performance by boosting strength and endurance, as well as speeding up recovery from muscle soreness.

Enhanced Amino Acid Utilisation

Citrulline malate also enhances the rate at which amino acid is used in the body, specifically branched-chain amino acids. These are responsible for building and repairing lean muscle mass, leading to improved muscle growth and shorter recovery times.

Increased Adenosine Triphosphate (ATP) Production

Adenosine triphosphate (ATP) aids the body in energy production, and citrulline malate helps with the release of ATP. So, when used as a pre workout ingredient, it helps to improve endurance performance, boost energy production, and provide greater gains in speed and power output.

Increased Muscle Protein Synthesis

Another benefit of citrulline malate in a pre workout is that it helps to stimulate muscle protein synthesis, which, in turn, helps with muscle growth and recovery time, as well as improves endurance.

What Is The Recommended Dosage Of Citrulline Malate?

Recommended Dosage Of Citrulline Malate

Most people find that a 3-5g dose of citrulline malate once per day is enough to feel the full benefit. However, it’s important to point out that everyone has their own needs and tolerances, and it’s best to start with a lower dose and work your way up depending on the effect it is having on your body.

You should also never exceed the recommended dose on your pre workout and, if taking citrulline malate separately as part of a wider supplement regimen, balance dosage in line with the amount in your pre workout to avoid overdosing.

How Should You Take Citrulline Malate?

Unlike many other supplements, it’s generally considered best to take citrulline malate on an empty stomach. This isn’t a hard and fast rule though, and if it’s part of a supplement mix that needs to be taken with food, it will still work just as effectively.

When Should You Take Citrulline Malate?

When Should You Take Citrulline Malate?

It’s best to take citrulline malate first thing in the morning if you’re taking it as a standalone supplement. However, if you’re relying solely on your chosen pre workout to provide you with citrulline malate, you should take it 30-40 minutes before your workout or as instructed on the package.

Where Can I Buy Pre Workout Supplements With Citrulline Malate In?

You’ll find loads of different choices of pre workouts containing citrulline malate at Power Supps. They also have a choice of pre workout for every goal as well, making it super easy for you to reach the next level of your fitness journey.

What Are The Potential Side Effects Of Citrulline Malate Supplementation?

Potential Side Effects Of Citrulline Malate Supplementation

Citrulline malate is one of the safest ingredients you can find in pre workout, and when taken in the correct doses it has no side effects. Even when the correct dose is exceeded, the side effects are very mild and are limited to nausea and diarrhea.

Final Thoughts On Citrulline Malate In Pre Workout Supplements

Citrulline malate is, without a doubt, one of the best ingredients you can find pre workout. Its ability to increase blood flow and energy production, speed up recovery, and aid in muscle growth brings everything you need to your workout and beyond. It’s also one of the safest ingredients in terms of supplementation and, when taken in the correct doses, has no side effects. All of this makes it perfect for those who are looking to hit the next level in high intensity exercise performance while keeping their diet as clean as possible.

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