Citrulline Malate is commonly hailed as the best new pre-workout and “pump” boosting supplement for athletes and fitness lover. Citrulline malate is relatively new to the supplement market, having emerged largely within the last ten years.
I first started using citrulline malate when I was in college (2010-2014), and it has been one of my most trusted supplements ever since!
Supplements, in general, do different things for different athletes. Many supplements only work well for specific people.
However, this wonderful compound has scientifically shown real promise when it comes to protein synthesis; as well as promoting blood circulation and oxygen flow for those Arnold-esqu pumps!
The problem with many workout supplements is that the average athlete may need to buy several of them to accomplish all their desired goals. Whether the goal is increased muscle gain, sustaining muscle mass, or cutting away fat while retaining muscle; there are many schools of thought as to what type of supplement will work the best.
Incredibly, Citrulline Malate works to accomplish almost any workout goal. A bodybuilder, a triathlete or even someone that’s simply trying to lose weight can see benefits by taking this supplement before the gym.
What is Citrulline Malate?
Citrulline Malate is an amino acid compound, and it promotes both anaerobic and aerobic energy production in human muscle.
There are many benefits of citrulline malate use, but my favorite is that it works to cut down on muscle fatigue during exercise.
Citrulline is an amino acid that occurs naturally in our body, but we can easily obtain more through diet and supplementation. When consumed in the proper dosage, the citrulline will suck up the ammonia in muscles before they can start to fatigue. Overall, you will have less muscle pain and greater muscle strength!
L-citrulline is the naturally occurring amino acid, but Citrulline Malate derives its name from the additional malic acid. The Malic acid is a compound made from salt that binds Citrulline in the body for a slower release.
The Malic Acid is vital because it means that the body can recycle lactic acid for energy use rather than simply use it to send pain signals to the brain.
Benefits of Citrulline Malate
I’ve used citrulline malate for almost ten years, and I am still always impressed at how well it works. Citrulline malate is excellent for dilating your blood vessels, allowing for better circulation and better nutrient partitioning.
Due to this blood vessel dilation, this supplement can help your muscles recover in a multitude of different ways.
One of the primary ways that citrulline malate helps your muscles recover is that it removes toxins and lactic acid from your muscles. Lactic acid buildup causes your muscles to fatigue, which this is truly such a valuable product.
Another one of the ways that it helps your muscles to recover is that it enables nutrients to travel through the bloodstream much easier. As vitamins and minerals rush to your muscles throughout the day, you will quickly feel how much more energy your body has.
Not only will you be able to feel it yourself, but science backs up these claims as well.
A study in the British Journal of Sports Medicine concluded that,
“The changes in muscle metabolism produced by CM treatment indicate that CM may promote aerobic energy production.”
Another study published in the Journal of Strength and Conditioning Research concluded that
“the use of (citrulline malate) might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post-exercise muscle soreness. Thus, athletes undergoing intensive preparation involving a high level of training or in competitive events might profit from (citrulline malate).”
In the study in the Journal of Strength and Conditioning Research revealed that CM was extremely effective at increasing the strength of male athletes in a bench-press workout. The subjects that used CM were able to do around 50% more reps than the placebo control group!
Citrulline Malate Before Bed
Honestly, I value taking citrulline malate before bed as much as any other time of the day!
As you sleep, your blood flow will improve, and your body will recover as well as it ever has before.
Taking citrulline malate before bed will effectively increase the amount of growth hormone you produce while asleep, and enhance your overall recovery. I would probably consider citrulline before bed even more important than before training!
It has no stimulant properties at all, so it should not affect your sleep in any way. Citrulline malate also improves with use over time, so the more consistent you are with taking it, the better!
L Arginine and L Citrulline Before Bed
Although some people might suggest using l arginine and l citrulline (or citrulline malate) together, I don’t believe it is necessary. Studies have shown that arginine must be broken down into citrulline to be used by the body, and also that citrulline is recycled into arginine.
Therefore, you don’t need to take L arginine and L citrulline before bed, you only need to take L-Citrulline or citrulline malate!
According to one study published in the Biochemical Journal,
“results demonstrate that citrulline, produced by NO synthetase, can be recycled to arginine in macrophages. The citrulline-arginine cycle may contribute to the regulation of intracellular availability of arginine and thus the prolonged production of NO by macrophages.”
Another study, published in Gut stated that,
“Supplementing the diet with citrulline is a very efficient means of increasing arginine levels.”
Instead of wasting your time with a product that contains both arginine and citrulline, I suggest you use L-Citrulline or Citrulline Malate on its own.
L-Citrulline vs L-Arginine
Many supplements that are created are aimed specifically at increasing testosterone or growth hormone in the human body, to build more muscle. Although these supplements can be beneficial in certain ways, they can also be dangerous.
There are many other ways to increase the amount of muscle that you build from your workouts, specifically through the process of increasing the circulation of blood and nutrients.
Supplements such as l-arginine and l-citrulline both promote muscle recovery, muscle growth, increased workout capacity and many other benefits.
Combining these two supplements with a consistent diet and training routine will absolutely help you improve your body in numerous ways!
Benefits of L-Arginine Before Bed
Arginine (l-arginine) is a semi-essential amino acid, which is produced in our bodies in moderate to low amounts. Supplementing your body with an extra amount of l-arginine will increase its effectiveness and ability to help your body.
The benefits of l-arginine include helping the liver process nutrients, detoxing and cleaning your skin, improving the mobility of your joints, and keeping your muscles fresh and health. Arginine also is effective in improving the function of your immune system, regulating hormones ad blood sugar levels, and promoting male fertility.
Arginine assists with these processes and many other by increasing your circulation overall, by increasing nitric oxide in your body. This nitric oxide allows for vasodilation (relaxation and dilation of blood vessel size), allowing for many of the processes of your body to happen more efficiently!
Surprisingly though, l-arginine supplementation is not the best way to increase the absorption and use of l-arginine in your own body! L-citrulline is a precursor to l-arginine, and your body will more efficiently process l-citrulline than l-arginine itself.
L-citrulline supplementation has essentially the same benefits of l-arginine, but with even better effects!
How Much Citrulline Malate or L-Citrulline Should I Take?
According to most research studies, a dosage of anywhere from 6 grams to 9 grams of L-Citrulline or Citrulline Malate are necessary before a workout to make a significant difference in your training capacity and muscle recovery.
For example, a study published in the European Journal of Nutrition which tested the effects of taking 8 grams of citrulline malate 1-hour before training concluded that,
“Acute Citrulline Malate (CM) supplementation in females increased upper and lower-body resistance exercise performance, and decreased Rate of Perceived Exertion (RPE) during upper-body exercise. These data indicate that athletes competing in sports with muscular endurance-based requirements may potentially improve performance by acutely supplementing Citrulline Malate (CM).”
However, other studies have shown that you can still receive the benefits of citrulline malate in lower dosages. According to a study published in the European Journal of Applied Physiology,
“Seven days of oral L-Citrulline (1.2 grams/day) and L-Arginine (1.2 grams/day) ingestion improved 10-min cycling performance and the perception of physical exertion in male collegiate soccer players.”
Personally, I try to use 6 grams of citrulline malate, approximately 30-minutes before training. However, I also drink 2 grams of citrulline malate at random times during the day on off-days and days when I train a lot.
Personally, I feel a noticeable difference in my circulation when I drink citrulline. Due to that, I often try to drink an additional serving after my largest meal of the day (normally lunch), and again about an hour before bed. I am a huge fan of drinking citrulline malate before bed, which you likely understand already.
The Best Citrulline Malate Products to Buy
Citrulline is naturally occurring in watermelons but far more bio-available in supplement form.
There is a little debate about the necessary dosage, but I suggest using between 4 and 6 grams of Citrulline Malate before training, as well as about an hour and a half before bed.
You can use a pure citrulline product to get your daily dosage in, or you can get it in a product such as the Genius Brand Pre.
Personally, I prefer to buy bulk Citrulline Malate from Amazon. Amazon has affordable options that will fit your budget without any problem, which is one of the reasons that this supplement is so useful. It doesn’t break the bank, and has a whole lot of benefits!
PrimaForce Citrulline Malate Powder
I have tried numerous citrulline malate supplements and supplements containing citrulline malate, and in my opinion, the best option is PrimaForce Citrulline Malate Powder. Compared to other options, the main reasons I use PrimaForce Citrulline Malate Powder as my first choice is because it is cost-effective and consistent.
PrimaForce Citrulline Malate Powder costs $25.97 for 500 grams. For less than $30, you can get about two months of citrulline malate powder from PrimaForce. Along with that, PrimaForce Citrulline Malate Powder is also lab-tested for potency and purity. According to their product page, PrimaForce only uses pharmaceutical-grade and clinically-tested ingredients in their products.
One of the other reasons that I like PrimaForce Citrulline Malate Powder compared to other brands is because their package is easy and convenient to use, and you can easily maintain the dosage you want. Overall, this is a quality product.
BulkSupplements L-Citrulline DL-Malate 2:1 Powder
Although PrimaForce is my favorite citrulline malate product currently, BulkSupplements Citrulline Malate Powder is not far behind! In fact, BulkSupplements Citrulline Malate Powder was the first citrulline malate supplement I ever used!
If you would like to purchase BulkSupplements Citrulline Malate Powder, the most cost-effective option is purchasing 2.2 pounds for $38.96.
Overall, BulkSupplements Citrulline Malate Powder is truly a great product. Additional information about BulkSupplements Citrulline Malate Powder includes:
- Produced as a Clean & Pure Powder
- Contains No Fillers
- Comes in a Factory Sealed Foil Zip Pouch
- Lab Tested for Verification
- Guaranteed Purity
In my opinion, BulkSupplements Citrulline Malate Powder might actually be better than PrimaForce Citrulline Malate Powder, however, the foil package is a bit more difficult to deal with. Since I consistently travel and like to bring my supplements with me, it is more difficult for me to transport BulkSupplements Citrulline Malate Powder.
However, if you are not traveling a lot, you might like BulkSupplements Citrulline Malate Powder better!
Outside of taking citrulline malate supplements, your next best option for increasing your citrulline intake is WTRMLN WTR Organic Cold Pressed Watermelon Juice. Unlike the citrulline malate supplements I noted above, WTRMLN WTR Organic Cold Pressed Watermelon Juice contains naturally occurring L-Citrulline.
Although L-Citrulline is not formulated for perfect absorption like citrulline malate, watermelon water is incredibly effective in its own right.
WTRMLN WTR Organic Cold Pressed Watermelon Juice contains 520mg of L-Citrulline, which is substantially less than a serving of a citrulline malate supplement. However, WTRMLN WTR Organic Cold Pressed Watermelon Juice has numerous other health benefits that those supplements do not!
For example, watermelon water is one of the best sources of natural hydration. WTRMLN WTR Organic Cold Pressed Watermelon Juice contains enormous amounts of naturally occurring electrolytes, which is great for your body.
WTRMLN WTR Organic Cold Pressed Watermelon Juice is produced from the ripest and juiciest watermelons, and it is an excellent replacement for sports drinks. WTRMLN WTR Organic Cold Pressed Watermelon Juice also comes in a variety of flavors, and each of them has their own unique ingredients and properties.
In fact, one researched study proved that drinking fresh watermelon juice might even be better compared to L-Citrulline supplements!
According to a study published in Preventative Nutrition and Food Science,
“Rats supplemented with 100% flesh watermelon juice demonstrated significantly prolonged swimming time until exhaustion, reduction of lactate and ammonia concentrations, and increased of nitric oxide production compared to control (Cx) and L-Citrulline groups. These findings postulate that supplementation with 100% flesh watermelon juice improves endurance in swimming performance.”
WTRMLN WTR Organic Cold Pressed Watermelon Juice is more expensive, but they offer a wider variety of overall health benefits and can improve your health in many additional ways.
Supplementing with l-citrulline (or Citrulline Malate) before training, after training, and before bed is an incredible way to increase nutrient absorption and partition throughout the body, as well as improving recovery time and oxygen flow through the body. L-citrulline is an excellent supplement to take for the immune system, male fertility, white blood cell levels and to increase “the pump” from your workouts!
Upon initially using this product you will notice that your blood flow increases, you have more energy while training, and that your overall soreness decreases.
Not only is this an incredibly useful supplement, but it is also a fun one to use as well. You will be impressed at how big of a “pump” you get in the gym from using this product! Not only will you be able to train harder and longer, but you’ll probably enjoy looking at yourself a bit as well!
Nothing comes close to the pump from a healthy dose of this awesome supplement before your workout!
Although L-Arginine and L-Citrulline work in a way which is much different than most the products on the market currently, they are incredibly effective and safe to use!
Testosterone and hormone boosters are dangerous, since they can cause many irregulations within your body. Although you can choose a male enhancement product such as Alpha XR to improve blood flow and more, L-arginine and L-citrulline are two products which have numerous beneficial effects, with very little to worry about.
Supplementing with l-citrulline or citrulline malate before bed is an excellent way to improve your body.