Citrulline Malate - Swolverine

You have goals. You want to build more muscle mass, increase your strength, improve your endurance, and optimize muscle recovery. The only problem is that with so many different supplements, misinformation, and marketing hype, you don’t know which pre-workout ingredients are the best to help you get there. Citrulline Malate is easily one of the best pre-workout ingredients of all time. The goal of any sports performance supplement is to improve overall athletic performance by focusing one on one specific performance improvement. Citrulline Malate is unique in the fact, that it’s proven to help in not just one, but all aspects of your training performance.

What Is Citrulline Malate?

To understand why Citrulline Malate is one of the best pre-workout ingredients of all time, it’s important to know what Citrulline Malate is and how Citrulline Malate works.

Citrulline Malate is a combination of the amino acid L-Citrulline and Malic Acid. Studies suggest citrulline malate is superior to L-Citrulline as an ergogenic aid, due to the added ingredient malic acid. Studies show that L-citrulline alone, does not directly affect aerobic ATP production. Malate which is an intermediate of the tricarboxylic acid cycle (TCA) or urea cycle affects aerobic ATP production through anaplerotic reactions, which is responsible for the body’s natural energy supply [R].

4 Reasons Why Citrulline Malate Is The Best Pre-Workout Ingredient Of All Time

REASON #1

Citrulline Malate directly impacts adenosine triphosphate (ATP). ATP provides the energy your body needs to drive molecular and chemical energy. Essentially, it is your body's internal fuel tank. This is the exact same way creatine monohydrate works, by facilitating the release of ATP leading to greater gains in power, speed, and delayed muscle fatigue. In fact, studies suggest that Citrulline Malate supplementation actually improves the release of phosphocreatine levels [R].

In a study published in the Journal Of Sports Medicine 18 male participants who were complaining of chronic fatigue, were administered 6g of Citrulline Malate per day. The study concluded that Citrulline Malate supplementation significantly reduced fatigue, and increased the rate of oxidative ATP by 34%, and a 20% increase in phosphocreatine levels [R].

REASON #2

Citrulline Malate increases Nitric Oxide (NO). NO is a vasodilator, meaning it widens your blood vessels, improving nutrient transport, blood flow, and oxygen uptake, which is extremely beneficial for improvements in strength, endurance, and muscle recovery [R].

In a randomized double-blind cross-over study, 41 male participants were administered 8g of Citrulline Malate or placebo. Eight sets of consecutive barbell bench were evaluated for a maximum number of repetitions at 80% of pre-determined 1RM max. Subjects also reported soreness 24 and 48-hours post-workout. The results showed a significant increase of 53% more max reps than placebo, with a 40% decrease in muscle soreness at both end points [R].

REASON #3

Citrulline Malate stimulates muscle protein synthesis (MPS). MPS is the biological process of increasing muscle mass, where cells generate new proteins [R]. Translation, MPS is responsible for muscle growth, accelerated muscle recovery and improved muscle endurance.

In a randomized double-blind control study published in the European Journal Of Sports Science 17 female tennis players consumed 8g of Citrulline Malate or placebo one hour before training. The results indicated that citrulline group exhibited greater maximal strength, with significant increases in peak and explosive power [R].

REASON #4

Citrulline Malate enhances amino-acid utilization rate, specifically the branched-chain amino acids, which are responsible for building, rebuilding, and repairing lean muscle mass. 

In a randomized control study published in the European Journal Of Applied Physiology 17 pre-professional male cyclists were administered 6g of citrulline malate, or placebo two hours prior to exercise. Blood samples were taken proceeding an 85-mile cycling stage, fifteen minutes and three hours post workout. Most essential amino acids were significantly depleted, however non-essential amino acids, increased their blood plasma concentrations [R]

RELATED ARTICLE Ultimate Guide To BCAAs 

What Are The Benefits Citrulline Malate?

Best Pre Workout Ingredient Citrulline Malate - Swolverine

From the reviewed studies the research suggests that Citrulline Malate can benefit workout and exercise performance by 

  • Increasing Strength
  • Improving Energy Levels
  • Delaying Muscle Fatigue
  • Increasing Muscle Mass
  • Accelerating Recovery Times
  • Increasing Peak Power

What Is The Recommended Dose Of Citrulline Malate?

Reviewed studies used a dosage range between 5-8g/daily, 60 minutes before exercise, which resulted in significant increases in endurance, strength, and recovery [R].

Is Citrulline Malate One Of The Best Pre-Workout Ingredients: Takeaway?

Although there are a handful of proven pre-workout ingredients, such as Kre-Alkalyn, Beta-Alanine, and BCAAs, studies suggest that Citrulline Malate is one of the best pre-workout ingredients of all time. Citrulline Malate can help improve your training through multiple mechanisms, and get you to your goals faster. Not only does it help build and rebuild muscle mass, it can also enhance muscular endurance, and improve recovery times. The goal of any athlete is to improve performance and gain an athletic edge over their competition. With Citrulline Malate you can gain that edge. 

 


Looking To Add Citrulline Malate In Your Supplement Regimen To Crush Your Workout Performance?

Swolverine's Citrulline Malate is a synergistic 2:1 ratio of L-Citrulline a nonessential amino acid and malic acid. Citrulline Malate naturally promotes the production of nitric oxide (NO), which supports greater endurance, muscle force, power, and delays muscle fatigue* Citrulline Malate is proven to help promote strength, improve endurance, and optimize muscle recovery. 

SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle. 

References

Allerton, Timothy D et al. “l-Citrulline Supplementation: Impact on Cardiometabolic Health.” Nutrients vol. 10,7 921. 19 Jul. 2018, doi:10.3390/nu10070921

Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JL. Acute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis players. Eur J Sport Sci. 2016;16(8):1095-103.

Gibala MJ, Young ME, Taegtmeyer H. Anaplerosis of the citric acid cycle: role in the energy metabolism of the heart and skeletal muscle. Acta Physiol Scand. 2000;168(4):657-65.

Bendahan D, Mattei JP, Ghattas B, et al Citrulline/malate promotes aerobic energy production in human exercising muscle British Journal of Sports Medicine 2002;36:282-289.

Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. L-citrulline-malate influence over branched-chain amino acid utilization during exercise. Eur J Appl Physiol. 2010;110(2):341-51.

Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JL. Acute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis players. Eur J Sport Sci. 2016;16(8):1095-103. 

Iraki, Juma et al. “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.” Sports (Basel, Switzerland) vol. 7,7 154. 26 Jun. 2019, doi:10.3390/sports7070154 

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