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Citrulline Malate: Buffer lactic acid, delay muscle fatigue & boost nitric oxide

Author:Ryan Chapman, C.N.C
1971   1601 

Cyril Jay-RayonCitrulline Malate: Buffer lactic acid, delay muscle fatigue & boost nitric oxide
A lot of athletes and fitness junkies use pre-workout supplements to boost performance and delay muscle fatigue. These supplements are mainly comprised of caffeine, beta alanine, b-vitamins, and some type of nitric oxide booster, usually L-Arginine. They work great, don’t get me wrong, but what if you want to exercise in the evening or simply don’t want to consume a buttload of caffeine and gut disrupting artificial sweeteners. Let me introduce to you Citrulline Malate.

It’s name is derived from citrullus, the latin word for watermelon. It was first isolated back in 1914. Typically sold in a 2:1 ratio, 2 L-citrulline amino acids bound to 1 malate.  Let me tell you, the stuff tastes killer. It doesn’t need to be sweetened like L-Arginine (a popular nitric oxide booster that tastes downright horrible). Remember those sour candies called warheads that were popular twenty years ago? Citrulline tastes identical to their black cherry flavor.  

Citrulline Malate (CM) is a nitric oxide booster and nitric oxide is crucial if you want enhanced blood flow and oxygen to be delivered to working muscle. Put simply, if you don’t have proper blood flow to your muscles, you won't be able to utilize the oxygen contained within your red blood cells. Citrulline is actually produced in the body as a byproduct of the enzymatic production of Nitric Oxide, so it is not foreign. When you are exercising and your body is breaking down proteins to generate energy (ATP) ammonia is produced, and that ammonia can inhibit calcium and therefore make muscle very acidic, leading to fatigue. 

According to the British Journal of Sports Medicine, “CM ingestion resulted in a significant reduction in the sensation of fatigue, a 34% increase in the rate of oxidative ATP production during exercise, and a 20% increase in the rate of phosphocreatine recovery after exercise indicating a larger contribution of oxidative ATP synthesis to energy production.”

So what the heck is Malate and why do they combine it with Citrulline?
Malic acid is an organic compound that is found in green apples, grapes, and wine. It is what gives CM it’s sour taste. Malate can also be found in supplements such as magnesium malate. Malate has been shown to be very helpful in modulating pain in sufferers of Fibromyalgia. Malate plays a huge role in the Krebs cycle that produces energy within the mitochondria. People suffering from Fibromyalgia have been shown to suffer from muscle hypoxia (low levels of oxygen), and malate together with citrulline can significantly increase oxygen levels within the muscle.

The Takeaway
Citrulline Malate is a natural compound and has been shown in numerous studies to increase blood flow to muscles, buffer lactic acid, delay the sensation of fatigue and improve performance. For athletic purposes, it should be taken 20-30 minutes prior to exercise without food to ensure proper absorption. It is very inexpensive, easy to consume, and very tasty. It can help shorten recovery time after workouts and improve the quality of life in individuals with Fibromyalgia. 

Ryan Chapman, C.N.C
Integrativenutritionpro.com

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