Looking for ways to support your energy and performance? Citrulline malate is an amino acid that has grown in popularity in recent years among athletes and active people. In this article, you will find out what citrulline malate is, how it works and how to use it to best effect.
What is citrulline malate?
How does citrulline malate work?
Possible benefits for energy and performance
- Support of endurance during prolonged exertion*
- Contribution to recovery after intense training*
- Support of energy production via ATP synthesis*
- Reduction of the feeling of fatigue during exertion*
*Health claims pending European approval.
Another benefit of citrulline malate is its ability to reduce recovery time after exercise. By improving blood flow and oxygen supply to the muscles, the supplement can help remove waste products such as lactic acid, which can lead to faster recovery and less muscle discomfort.
Dosage and timing
The dosage of citrulline malate used in studies is generally between 6 and 8 grams per day. The supplement is most commonly taken approximately 30 to 60 minutes before training. It is advisable to follow the recommended dosage on the packaging and not to exceed it. At too high doses, digestive complaints may occur. Citrulline malate can also be taken on rest days. It is available in powder form and can be mixed with water or a sports drink.
Citrulline malate compared to other supplements
There are many supplements on the market used by athletes. Citrulline malate stands out because it has no stimulant effect — it contains no caffeine or other stimulants and does not cause an energy peak followed by a crash. It works via blood circulation and energy production, not via the nervous system.
Citrulline malate in sport and fitness
Citrulline malate is used by both recreational athletes and people who train intensively. The supplement is often added to pre-workout formulas but is also available as a standalone supplement. Common applications include endurance sports, strength training and interval training.
Side effects and precautions
Citrulline malate is generally well tolerated at the recommended dosages. It is an amino acid that naturally occurs in the body. In rare cases, higher doses may cause digestive complaints, nausea or diarrhoea. If in doubt or if you are taking medication, it is always advisable to consult a doctor or pharmacist. Adding citrulline malate to your daily routine
Want to add citrulline malate to your routine?
Take the supplement preferably 30 to 60 minutes before training, dissolved in water or a sports drink. It can also be taken daily, including on rest days. Combine it with adequate hydration and a varied diet for best results.
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