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Tag Archives: Citrulline Malate

  • What is Citrulline Malate?

    There are a few supplements in the health and fitness industry that have stood the test of time. Supplements that are commonplace amongst top level bodybuilders, weekend warriors, and regular gym goers alike.

    And Citrulline malate is one of them.

    But what is it, and what does it do?

    Citrulline Malate

    Citrulline is a specific type of amino acid found in the human body that also appears naturally in a variety of fruits and vegetables, including watermelon, squash, cucumber, pumpkin, rockmelon, and honeydew melon.

    As an amino acid, citrulline is considered to be “nonessential” because your body actually has the capacity to produce some of its own.

    However, your body's ability to make citrulline is predicated on having adequate nutrients available to facilitate its production. With this in mind, there is a growing body of evidence to suggest that supplementing with additional citrulline can offer a number of unique benefits.

    Which is where citrulline malate enters the equation -- in which it describes a type of citrulline supplement that is easily digested into the human body.

    What does citrulline do?

    Citrulline is an important amino acid that plays a number of different roles in the human body.

    It is most well known for its role in the “urea cycle”, which is the process by which your body eliminates numerous harmful compounds. As a result, citrulline is integral to keeping your body healthy and toxin free.

    Moreover, citrulline can also help dilate your blood vessels, which increase blood flow, and may even enhance exercise performance and aid in the development of new muscle tissue -- which leads us to our next section quite nicely.

    Citrulline malate benefits

    As I have already alluded to, Citrulline malate is simply a supplement form of citrulline. This means that it offers a great way to increase the amount of citrulline in your body beyond what it would normally produce.

    And this can have some serious benefits.

    1.   Better Gym Performance

    Citrulline is a vasodilator -- which means it helps relax and widen your blood vessels. This can increase blood flow throughout your body and to your muscle tissue, enhancing the delivery of oxygen and nutrients.

    With this in mind, several studies have clearly demonstrated that citrulline malate can improve weight training performance. It appears to do this by increasing the number of repetitions you can perform at a given workload [1].

    For example, without taking citrulline malate you might be able to bench press three sets of ten reps at 100kgs. Then with citrulline malate, you might be able to perform three sets of twelve reps using 100kgs.

    While being able to lift more is obviously cool, its benefits extend far beyond that.

    Increasing the number of reps you perform within your training session causes a subsequent increase in training volume. Over time, this can lead to marked improvements in muscle growth and muscle strength.

    All of which means that citrulline malate could be one of the best options to take your training to the next level.

    2.   Better Recovery

    In conjunction with better exercise performance, the enhanced blood flow associated with citrulline malate supplementation will also improve your recovery after exercise [2].

    By increasing the movement of proteins and nutrients into your muscle tissue after training, citrulline malate ensures that your body has everything it needs to repair and grow stronger. This can lead to faster recovery between sessions, combined with a reduction in muscle soreness.

    Again, the big thing here is that improved recovery between training sessions will ensure that the quality of your training stays high year round -- which can cause substantial improvements in strength and size over a longer term training block.

    3.    Lower Blood Pressure

    Our last benefit deviates slightly away from the realm of exercise, and moves into the realm of health.

    Because citrulline malate acts as a vasodilator, its supplementation can make it easier for the heart to pump blood throughout your body. As a result, it can lead to marked reductions in blood pressure, and improvements in cardiovascular health [3].

    This can reduce your risk of heart disease, which will go a very long way to keep you training at the top of your game for years to come.

    Citrulline Malate Dosing

    So, how much should you take?

    Research has shown that taking between 3 and 8 grams of citrulline malate about 60 minutes before exercise is adequate to improve exercise performance. Moreover, taking similar amounts every day can cause lasting effects in heart health.

    With this in mind, we would suggest you start on the lower side and work your way up gradually to make sure you tolerate it well.

    And of course, always seek advice from a medical professional before supplementation to make sure that it is safe for you to do so.

    Take Home Message

    Citrulline malate matt very well be one of the most potent supplements on the market. With the potential to improve gym performance, boost your recovery between sessions, and even enhance the health of your heart, it is a great choice.

    References

    1. Gonzalez, Adam M., and Eric T. Trexler. "Effects of citrulline supplementation on exercise performance in humans: A review of the current literature." The Journal of Strength & Conditioning Research 34.5 (2020): 1480-1495.
    2. Sureda, Antoni, and Antoni Pons. "Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients?." Acute topics in sport nutrition 59 (2012): 18-28.
    3. Orozco-Gutiérrez, Juan José, et al. "Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction." Cardiology journal 17.6 (2010): 612-618.
  • Top 3 Ingredients to Mix Together for an Insane Pump

    When you are working out in the gym, there's nothing like that intense feeling of the pump. When the blood starts pooling into the muscle and you watch as it swells, that is the highlight of the day for the most dedicated weight lifters.

     

    The pump is a sign that you're doing something right and there is evidence to back this up. When a muscle is placed under the right amount of stress, the pumped feeling you get is proof that the muscle is firing on all cylinders. When your goal is muscle mass, this is the feeling you strive for over and over again.

     

    Another way to support that feeling of the pump is by boosting nitric oxide production in the body. The best way to do that? Supplementation.

     

    Let's take a look at the top 3 ingredients you need to use to promote an insane pump and a boost in nitric oxide production.

     

    Agmatine Sulfate

    Agmatine Sulfate is derived from the amino acid, L-Arginine, and it is one of the most popular ingredients to be found in N.O. boosters and supplements that promote that pumped up feeling.

     

    Agmatine promotes blood flow in the body, which is the foundation of how it triggers several other benefits. By boosting blood flow, nutrients that support performance, recovery, and muscle building can reach their destinations faster.

     

    Most notably, Agmatine may be able to significantly boost nitric oxide production and promote an intense swole feeling in the working set muscle groups.

     

    Something else to note about Agmatine Sulfate is that it is an excellent post-workout supplement as it may alleviate inflammation and muscle soreness. (1-3)

     

    Citrulline Malate

    While it is not an essential amino acid, Citrulline Malate is commonly found in BCAA supplements because of the benefits it provides in relation to intra-workout performance and post-workout recovery.

     

    On its own, Citrulline Malate may be able to significantly improve intra-workout performance and this has been demonstrated time and time again in endurance-based studies. Taken post-workout, Citrulline has been suggested to help to alleviate muscle soreness.

     

    When Citrulline is combined with Agmatine Sulfate, the two form a powerful combination that promotes high level athletic performance and, most importantly, skyrockets that pumped up feeling that you chase during your workout. (1-5)

     

    Why spend hours trying to find the perfect supplement when you can create your own?

    With the Amino Z Supplement Builder, you can create your very own nitric oxide supplement to promote intense levels of pump and performance.

     

    Caffeine Anhydrous

    Last but not least is the famous Caffeine Anhydrous. Caffeine is one of the most widely used ingredients in the entire world. Whether you drink it via your coffee or you take it in a supplement form, Caffeine hosts a number of fitness-based benefits.

     

    Everyone knows about how Caffeine can increase your energy levels. Most people also notice a dramatic improvement in focus and alertness. This is the main reason people drink so much coffee.

     

    Caffeine is a powerful thermogenic that can support weight loss. It's also been suggested to support heart health while having no negative impact on diabetic users.

     

    When you put Caffeine together with Agmatine Sulfate and Citrulline Malate, you have an incredible pre-workout formula that will boost energy levels, kickstart nitric oxide production, and promote an insane pumped feeling. (1-8)

     

    Conclusion

    When you want to feel that intense pump during your lifting session, you need the right workout program and the perfect supplement.

     

    You can try to find the ideal supplement in your local nutrition store but wouldn't it be easier to create your own using the best and most effective ingredients?

     

    With the Amino Z Supplement Builder, you can combine Caffeine together with Agmatine Sulfate and Citrulline Malate to create the perfect pumped up supplement. You can even add in a few more ingredients that are particular to your goals.

     

    Try the Amino Z Supplement Builder today!

     

    References

    1. Gilad GM, Gilad VH. Long-term (5 years), high daily dosage of dietary agmatine--evidence of safety: a case report. J Med Food. 2014 Nov;17(11):1256-9. doi: 10.1089/jmf.2014.0026. Epub 2014 Sep 23.
    1. Aggarwal S, Shavalian B, Kim E, Rawls SM. Agmatine enhances cannabinoid action in the hot-plate assay of thermal nociception. Pharmacol Biochem Behav. 2009 Oct;93(4):426-32. doi: 10.1016/j.pbb.2009.06.004. Epub 2009 Jun 16.
    1. Galea, E et al. 'Inhibition of Mammalian Nitric Oxide Synthases by Agmatine, an Endogenous Polyamine Formed by Decarboxylation of Arginine.' Biochemical Journal 316.Pt 1 (1996): 247–249. Print.
    1. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC.0b013e3181cb28e0.
    1. Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. Journal of the International Society of Sports Nutrition. 2016;13:6. doi:10.1186/s12970-016-0117-z.
    1. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97.
    1. Daniel Borota, Elizabeth Murray, Gizem Keceli, Allen Chang, Joseph M Watabe, Maria Ly, John P Toscano, & Michael A Yassa. Post-study caffeine administration enhances memory consolidation in humans. Nature Neuroscience 17, 201–203 (2014) doi:10.1038/nn.3623.

    8. David Furman, Junlei Chang, Lydia Lartigue, et al. Expression of specific inflammasome gene modules stratifies older individuals into two extreme clinical and immunological states. Nature Medicine 23, 174–184 (2017) doi:10.1038/nm.4267.

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