How L-Citrulline DL Malate Helps Build Endurance and Strength

In recent years, citrulline malate has gained significant attention in the fitness and sports nutrition world, particularly for its role in enhancing both endurance and strength training. A combination of the amino acid L-citrulline and malic acid, citrulline malate has been studied extensively for its ability to improve performance, delay muscle fatigue, and accelerate recovery. In this post, we’ll explore the science behind citrulline malate and how it can benefit both endurance athletes and strength trainers alike.

What is Citrulline Malate?

Citrulline malate is a compound consisting of two key components:

• L-Citrulline: A non-essential amino acid that plays a pivotal role in nitric oxide production, which is crucial for improving blood flow and oxygen delivery to muscles during exercise.
• Malic Acid: A compound involved in the Krebs cycle (also known as the citric acid cycle), which is a critical process in energy production within the body.

When combined, these two ingredients work synergistically to enhance athletic performance by improving aerobic capacity, reducing muscle fatigue, and increasing muscle endurance.

How Citrulline Malate Benefits Endurance Athletes

1. Increased Nitric Oxide Production and Improved Blood Flow

One of the primary mechanisms by which citrulline malate benefits endurance athletes is through the production of nitric oxide (NO). When ingested, citrulline is converted into L-arginine, which then stimulates the production of nitric oxide. Nitric oxide is a vasodilator, meaning it helps to widen blood vessels, allowing for improved blood flow to working muscles. This enhanced blood flow delivers more oxygen and nutrients to the muscles, enabling them to perform at higher levels for longer periods.

In endurance activities like running, cycling, or swimming, improved oxygen delivery means that athletes can delay the onset of fatigue. By maintaining oxygen supply to working muscles, citrulline malate helps athletes sustain higher levels of performance for longer durations.

2. Reduction in Muscle Fatigue and Faster Recovery

During prolonged exercise, the body accumulates metabolic byproducts such as lactic acid and ammonia, which contribute to muscle fatigue. Citrulline malate has been shown to help clear these waste products from the muscles, allowing athletes to continue exercising without the debilitating effects of muscle soreness and fatigue. Studies suggest that citrulline malate enhances the body's ability to convert ammonia into urea, which is then excreted through the urine, thus reducing its accumulation in the muscles.

Additionally, malic acid plays a role in the Krebs cycle, a process that helps produce adenosine triphosphate (ATP), the body’s primary energy source. This increased production of ATP means that athletes have more energy to sustain prolonged efforts during endurance activities.

How Citrulline Malate Benefits Strength Athletes

1. Enhanced Muscle Pumps and Blood Flow

Strength training typically involves short bursts of intense activity, requiring fast energy and strong contractions. Citrulline malate enhances nitric oxide production, leading to increased vasodilation and better blood flow to working muscles during resistance training. This leads to the highly coveted muscle pump, where muscles appear fuller and more vascular due to increased blood flow. Improved blood flow also means that more oxygen and nutrients are delivered to muscles, allowing for greater endurance within sets and faster recovery between sets.

This increased blood flow and nutrient delivery can have a substantial impact on performance in the gym, helping athletes push through more intense lifting sessions.

2. Delayed Muscle Fatigue and Increased Workout Volume

In strength training, the ability to maintain high levels of performance throughout a workout is crucial. Citrulline Malate helps reduce the accumulation of lactic acid and other metabolites that contribute to muscle fatigue during high-intensity efforts. By reducing these waste products, athletes can train at higher intensities for longer periods without experiencing the rapid onset of fatigue.

Several studies have shown that athletes supplementing with Citrulline Malate were able to perform more repetitions at a given weight, increasing their total workout volume. This is especially beneficial for athletes looking to build muscle or improve strength, as higher workout volume is strongly correlated with gains in both muscle size and strength.

3. Improved Recovery Between Sets

Strength athletes often perform multiple sets of exercises with short rest intervals. Citrulline Malate has been shown to improve recovery between sets, allowing athletes to recover faster and perform subsequent sets with higher intensity. This enhanced recovery is attributed to the removal of metabolic waste products and improved blood flow, which helps deliver fresh nutrients to fatigued muscles.

Scientific Support for Citrulline Malate's Benefits

Multiple studies support the effectiveness of Citrulline Malate in both endurance and strength sports:

• Endurance athletes: A study published in the Journal of Strength and Conditioning Research found that Citrulline Malate supplementation significantly increased cycling time to exhaustion, demonstrating its ability to delay fatigue and enhance endurance performance.
• Strength athletes: Research published in The Journal of Sports Medicine and Physical Fitness showed that athletes who took Citrulline Malate performed more repetitions during resistance training and experienced reduced post-exercise muscle soreness compared to a placebo group.

Dosage and Timing

For optimal results, studies suggest taking 6 to 8 grams of citrulline malate about 30–60 minutes before exercise. This dosage has been shown to effectively boost nitric oxide production, enhance blood flow, and improve both endurance and strength performance. It’s important to note that Citrulline Malate works best when taken consistently over time, particularly for endurance athletes.

Conclusion

Citrulline Malate is a highly effective supplement for both endurance athletes and strength trainers. By increasing nitric oxide production, improving blood flow, and reducing muscle fatigue, it allows athletes to push themselves further and recover faster. Whether you're looking to improve your endurance performance or enhance your strength training workouts, citrulline malate offers a wide range of benefits that can help you achieve your fitness goals. For anyone serious about maximizing their performance, citrulline malate is a worthy addition to their supplement regimen.