Take 6 grams of citrulline malate 30 to 60 minutes before you work out for the best muscle pumps and endurance. This dose increases blood flow, keeps you from getting tired while you’re training, and could even make your workouts longer by 8 to 12 percent. If you’ve never taken this vitamin before, start with 3–4 grams to keep your stomach from getting upset, and then slowly add more.
It’s better for your performance during those hard workouts if you stay hydrated while taking supplements.
How Does Citrulline Malate Work?
Citrulline malate combines L-citrulline, an amino acid naturally present in watermelon but not essential for survival, and malic acid, a key player in energy production. Your body changes citrulline into arginine when you take this vitamin. It raises the amount of nitric oxide in your bloodstream. This process causes vasodilation, which means blood vessels get wider. It makes your blood move better all over your body.
More oxygen and nutrients get to your working muscles when your circulation is better. It directly improves your stamina during high-intensity exercise. When you take citrulline malate instead of arginine pills, your body absorbs it better, and you won’t have any stomach problems.
Because it works so well, this amino acid is better than many others at improving performance, so you can train harder and longer and get bigger pumps.
The Exercise Performance Benefits Backed by Science
Now that you know how citrulline malate works, let’s look at what studies have shown about how it can help your performance. Citrulline malate greatly improves exercise ability by making more ATP and improving blood flow, as shown in clinical studies. Supplements can increase the amount of work you do by 8 to 12% during strength training, especially in the last few sets when you start to feel tired.
Citrulline malate increases nitric oxide levels, which gives you those desired muscle pumps by widening blood vessels. It lets more blood reach active muscles. In addition to making you look better, studies have shown that it cuts muscle pain after exercise by up to 40% and speeds up healing between workouts.
Because it improves both performance and recovery, it is especially useful for training plans that involve a lot of repetitions.
Recommended Doses for the Best Results According to the Study
Researchers have found that between 6 and 8 grams of citrulline malate is the best amount for performance benefits when looking at clinical proof. Several studies have shown that this range of doses greatly improves the intensity of workouts and general athletic performance.
For beginners, starting with 3–4 grams gives your body time to get used to it while still giving you some small benefits. To get the most out of citrulline malate for reducing tiredness during high-intensity training, slowly increase the dose until you reach the full 6–8 gram range.
Studies show that these bigger doses greatly improve performance markers by increasing the production of nitric oxide and reducing the acidosis that exercise causes. Take your citrulline malate 45 to 60 minutes before you work out for the best effects. It gives your body enough time to absorb it and change it into arginine.
When to Take Citrulline Malate to Get the Best Results
To get the most out of your citrulline malate vitamin, it’s important to take it at the right time and in the right amount. To get the best results, take your l-citrulline supplement 30 to 60 minutes before you work out. It will give your body enough time for the vasodilation benefits to reach their peak during your workout.
This timing before a workout ensures more blood flow when you need it most, which will help your muscles pump and your endurance while you train. If you’re mostly using citrulline malate to improve your stamina, you could try taking half of your dose before long sessions and the other half during them to keep your nitric oxide levels high.
For training plans that last more than one day, taking supplements every day may provide cumulative benefits that help the body heal between sessions and keep up its improved performance between workouts.
Possible Side Effects and Ways to Cut Them Down
Many people can handle citrulline malate without any problems, but some people may have mild stomach problems when they take bigger doses. Often, the malic acid in the citrulline is to blame for these side effects, which can include stomach cramps, gas, or diarrhea.
To lessen these effects, start with a smaller dose (3–4g) and slowly increase it until you reach your goal amount. It is also possible to take citrulline malate with food to help ease stomach pain while still helping the heart. If you’re taking it before strength training, you might want to split your dose between before and during the workout so that you don’t overstimulate your digestive system.
Remember that staying hydrated is important when taking supplements. Drinking a lot of water helps your body process citrulline malate better and lowers the risk of side effects.
Frequently Asked Questions
Does citrulline malate work for women, too, or just men?
Citrulline malate works for both men and women. No matter what gender you are, if you take it correctly, you’ll get the same benefits, such as better blood flow, stamina, and muscle pumps.
Does citrulline malate make water stay in the body?
Most of the time, citrulline malate doesn’t make people retain a lot of water. You might feel your muscles a little fuller because more blood is flowing to them, but it’s not the same as the bloating that comes with taking creatine or supplements high in salt.
Can I build tolerance to citrulline malate over time?
You won’t become immune to citrulline malate over time. Unlike some vitamins, it doesn’t make your body less sensitive to its vasodilating effects, so you can keep getting the benefits as long as you use it regularly.
What is the difference between citrulline malate and arginine supplements?
It’s better than arginine supplements because citrulline malate is better absorbed and works better at increasing nitric oxide levels. Your body changes citrulline into arginine on its own, which gives you bigger pumps and longer endurance.
Is citrulline malate okay to use in sports?
It is allowed to use citrulline malate in competitive sports. No big anti-doping groups, like WADA, will ban you. The drug is legal in both Olympic and professional sports because it is safe and natural.
