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Citrulline Malate Enhances Athletic Anaerobic Performance

  • 4 min read

Over the last 20 years citrulline malate has been used by gym athletes to produce massive pumps and huge gains for strength training. This one ingredient has been very popular in supplements and is found in almost every pre-workout on the market today. While getting big and strong is great and a huge asset for many sports, we want to focus on more High Intensity Interval Training (HIIT), explosive sports and endurance athletes to see if citrulline malate can help us run further, push harder, and give us an extra edge over our competition.

Stratos Pre-workout was carefully designed not only the gym, but for all sports to help you power through hard consistent training loads and provide huge positive impacts on your performance! L-Citrulline is a key ingredient in Stratos’ Pre-Workout targeted specifically for improving performance for all sports including swimming, running, HIIT / gym athletes and cyclists. There have been a significant number of studies for L-Citrulline and long-term use has shown no negative side effects. It is a completely legal supplement approved by USADA and WADA. If you take your training seriously, then you should consider L-Citrulline for your sport.

 

What Is Citrulline Malate?

Citrulline Malate is simply L-Citrulline that is combined with malic acid. Combining these two compounds makes citrulline malate more bioavailable when ingested. The three amino acids that plays a role in the urea cycle are citrulline, arginine and ornithine. L-Citrulline is converted to arginine after ingestion. This makes it more effective at increasing arginine levels in the body than arginine itself. L-Citrulline by itself is one of the 20 amino acids. It is found naturally in foods like legumes, nuts and watermelon. As a supplement, citrulline is commonly combined with malic acid molecule used in the Krebs cycle to improve absorption in the body.  When citrulline malate is ingested is it converted to arginine, a potent nitric oxide booster. For that reason, citrulline malate has many benefits as it relates to health and endurance performance. As an ergogenic aid citrulline malate supplementation has been demonstrated to reduce fatigue and improve aerobic and anaerobic performance during extended exercise. As a whole citrulline malate is a very safe supplement. No research has demonstrated any adverse side -effects when the proper dose in consumed.

 

Is L-Citrulline Specific for All Sports?

Absolutely! You can expect improved muscle endurance, more blood flow/circulation, decreased muscle soreness and less fatigue during training. Having the ability to provide yourself that extra improvement during hard training sessions and events is very important. Citrulline may increase oxygen content in the muscles and improve exercise performance. Therefore, both endurance performance and weight training performance may be improved by taking supplements. Allow yourself to maintain the intensity to train your engine to dig deeper and build better efficiency. This is why we added this key ingredient into our premium quality pre workout formula.

 

Does clinical research show L-Citrulline to improve performance?

Affirmative! Studies indicate that L-Citrulline is involved in three physiological roles which are stimulates nitric oxide, helps removes toxins and reduces lactic acid and ammonia. Also, for general circulatory health, research therefore recommends 1000 mg of L-citrulline taken three times per day, but for improved sports performance, supplementing with 3-6 grams of citrulline malate seems to work the best. After many hours of research into this ingredient for our Pre-Workout formula, our research team found a significant amount of study’s proving using L-Citrulline aids in improving overall performance.

Here are a few key studies completed:

A 2010 study conducted by Perez et al.  confirmed that Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. A significant decrease of 40% in muscle soreness at 24 hours and 48 hours after the pectoral training session and a higher percentage response than 90% was achieved with CM supplementation. (1)

Research has demonstrated that citrulline malate increases time trial performance in a 2016 study conducted by Takashi et al. This study discovered subjects who consumed 2.4 grams of citrulline malate daily for 7 days were able to reduce time to completion by 1.5% during a 4km cycling time trial. (2)

Therefore, L-Citrulline can improve both aerobic and anaerobic performance during prolonged endurance exercise. It does this by reducing fatigue, increasing nitric oxide in the body, enhancing blood flow to working muscles, boosting work capacity, and possibly increasing muscle ATP.

  

When Do I Take L-Citrulline / Stratos Pre-Workout?

You can take before or after workout, but we really recommend our Pre-Workout before the workout with the added 4 grams of creatine and 200 milligrams of caffeine. L-Citrulline has been proven to provide additional health benefits such as reduced blood pressure and improving heart health by lowering resting blood pressure. Even if you aren’t an athlete, these benefits alone should be reason enough to consider citrulline. Remember, find the balance and consistency with your nutritional supplementation and see the results.

 

 

The Summary On Citrulline Malate 

Based on the available research, citrulline malate appears to be an effective supplement that provides a multitude of health and performance benefits. When citrulline malate is taken 30-60 minutes prior to exercise can improve aerobic and anaerobic performance, increase ATP synthesis, boost nitric oxide levels in the body, and support greater blood flow to working muscles. This will have you pushing more power on the bike and running consistently hard on those hard efforts. Train hard and fuel yourself smart with Stratos Performance Nutrition.  

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