What is the difference between L-Citrulline and Citrulline Malate? This is a big debatable topic; many experts from different organizations have distinct recommendations. Their recommendations differ due to lack of scientific evidence on which compound is better. Another reason these experts seems to have different recommendations because of the different brands they promote.
Now through this article, I will try to break down different scientific theories and reach to the conclusion of which compound is better, let’s try to figure out L Citrulline vs Citrulline Malate.
Table of content
- What is L Citrulline
- What is Citrulline malate
- How is Citrulline malate better option?
- How much Citrulline malate you need?
- Precaution before taking Citrulline malate
- Other uses
What is L Citrulline?
An organic compound L-Citrulline is a nonessential amino acid whose main job is to help in the functioning of Urea Cycle, dilation of blood vessels and production of Nitric Oxide.
Citrulline name is derived from Latin word ‘Citrullus’, meaning ‘watermelon’. Citrulline got its attention due to its delayed fatigue properties during a workout. This means you can simply do more reps and more calories burning.
Citrulline is a preprocessor of L-Arginine. That means Citrulline metabolizes into L-Arginine when it enters kidney. But then why Citrulline is considered to be a better option that L-Arginine? Because of Citrulline’s better absorbability and long-lasting effects.
Citrulline effects on body?
- When you take Citrulline through oral supplementations, your kidney converts L Citrulline into L-Arginine.
- L Arginine is known for its properties that aid in Nitric oxide production and blood vessels dilation.
- Citrulline is also an intermediate in Urea Cycle; urea cycle is a system in the liver of career molecule and enzymes that convert nitrogenous waste into urea which is ultimately excreted from the body.
- Citrulline helps in more efficient blood flow to each and every organ of human body.
- Citrulline has a proven effect of better muscle pump.
What is Citrulline Malate?
Citrulline malate is a combination of Citrulline and Malate.
Malate is a component of the compound ‘Citrulline malate’ comes from malic acid (found abundantly in apple). Malate is a component of the tricarboxylic acid cycle or Krebs cycle which aid in aerobic metabolism.
Malate helps in reducing the exercise fatigue by flushing the lactic acid from muscle tissues. With the reduction in muscle fatigue and weakness, athletes were observed to perform for a longer period of time.
L Citrulline vs Citrulline Malate
So now you are aware of both the supplements: L Citrulline and Citrulline Malate. Let’s discuss the common differences between these compounds.
- Citrulline has a proven record of better muscle pump while workout but with added Malate (malic acid) you can improve your workout endurance as well.
- With the added malic acid into Citrulline, your body will be able to flush our lactic acid more efficiently, that means you will be able to perform better in your workout session.
- Added Malate component might sound a small addition but it gives much better results than the consumption of only l Citrulline.
Is Citrulline Malate a better option?
Undoubtedly yes! We have already specified all the aspects of L Citrulline vs Citrulline Malate, lets come to conclusion now.
With the additional endurance due to the presence of “Malate”, you will be able to perform additional reps.
Better endurance means more muscle gain.
Better endurance will lead to a further fat loss.
Post workout fatigue will be lesser, that means you will be able to concentrate on other works too.
Citrulline malate will lead to better performance of tricarboxylic acid cycle, which ultimately leads to more energy and better oxidation of fat and carbohydrates.
How much Citrulline Malate you need?
Dosage of the Citrulline Malate is not fixed. But you can consume it in a moderate amount.
A 4-8 gram of Citrulline Malate is a moderate about for optimum performance. Athletes consume Citrulline malate up-to 15,000 mg per day as well but that amount of Citrulline Malate should be consumed under expert supervision.
If you are new to Citrulline Malate then start the daily dose with 2,000 mg to check the body’s tolerance towards Citrulline Malate.
Citrulline Malate can be consumed 30-45 minutes before your workout session as a pre-workout. And its advised to consume Citrulline Malate empty stomach, to prevent stomach bloating or indigestion.
Precautions that need to be taken
- Anything in excess can be fatal for you. The highest tested dose is 15 grams of Citrulline Malate, but try not to take more than 6 grams of this amino acid.
- Patients with a heart problem should avoid this supplement or consult their doctor before consuming.
- If you are already taking Viagra or similar supplements then you should avoid Citrulline.
- Pregnant ladies or breastfeeding mothers should not consume this supplement without consulting with doctor
Other than uplifting the workout performance, Citrulline malate can be consumed for other benefits too.
- Improve sexual performance
- Cure erectile dysfunction
- Blood pressure issues, since it dilates the blood vessels Citrulline Malate helps in easing the side-effects of high blood pressure.
- Improving the amount of Plasma. It’s a liquid part of blood needed for the proper functioning of hormones.
We have discussed L Citrulline vs Citrulline malate and one thing is clear, Citrulline Malate definitely has an upper hand over L Citrulline.
Citrulline Malate is one of the most essential supplements that should be definitely included within pre-workout.
It will help your body with better endurance and better muscle pump.
Citrulline malate is a one stop solution to your many workout needs.
Know more about Citrulline Malate through well-known fitness guru Jim Stoppani