Citrulline Malate
Citrulline Malate (2:1)
A powerful combination of L-citrulline and malic acid that enhances exercise performance, reduces fatigue, and improves muscle pumps.
Citrulline Malate combines the amino acid L-citrulline with malic acid. L-citrulline converts to arginine in the kidneys, boosting nitric oxide production for better blood flow. Malic acid is involved in the citric acid cycle for ATP production. Together, they reduce muscle fatigue, improve endurance, and enhance the 'pump' during resistance training. The 2:1 ratio (2 parts citrulline to 1 part malate) is most common.
Mechanisms of Action
Nitric Oxide Production
Converts to arginine, boosting NO
Ammonia Clearance
Accelerates ammonia removal
ATP Production
Malic acid supports energy production
Recommended Dose
6-8g citrulline malate pre-workout
Loading: Not required; acute dosing is effective
Optimal Timing
- 30-60 minutes before exercise
- Empty stomach or with light carbs
Can be taken without food
Best Form
Citrulline Malate 2:1 powder
Alternatives: L-Citrulline (pure, no malate), Citrulline Malate 1:1
2:1 ratio is most studied. Pure L-citrulline is also effective; adjust dose (3-6g pure vs 6-8g malate).
Duration
Minimum: 1 weeks
Optimal: 4 weeks
Cycling: Not required
Note: Best taken before training for acute effects. Can also be sipped during workout. Not needed on rest days.
Enhanced Performance
More reps and reduced fatigue
Muscle Pumps
Improved vasodilation and blood flow
Reduced Soreness
Less muscle soreness post-workout
GI Upset
Possible stomach discomfort at high doses
Well-studied for performance; one of the most effective pre-workout ingredients
Who Should NOT Take This
- Citrullinemia (rare genetic disorder)
- Severely low blood pressure
Drug Interactions
May enhance hypotensive effects
Additive NO-boosting effects
Possible Side Effects
Tip: Start with lower dose; take with light food
Warnings
- May cause GI discomfort at high doses
- Sour taste in powder form
Vårvik FT et al. • International Journal of Sport Nutrition and Exercise Metabolism (2021)
“Supplementing with 6-8g CitMal increased repetitions by 6.4% compared with placebo.”
Key Findings:
- Small ergogenic effect (SMD=0.196)
- 3 ± 5 additional repetitions on average
- Optimal dose 6-8g 40-60 min before exercise
Rhim HC et al. • Journal of Sport and Health Science (2020)
“Citrulline supplementation significantly reduced RPE and muscle soreness 24-48h post-exercise.”
Key Findings:
- Significant RPE reduction (p=0.03)
- Reduced muscle soreness at 24h and 48h
- 8g citrulline malate most common effective dose
Perez-Guisado J et al. • Journal of Strength and Conditioning Research (2010)
“Citrulline malate increased the number of repetitions performed and reduced muscle soreness.”
Key Findings:
- 52% more reps on final sets
- 40% reduction in muscle soreness
- No side effects
Trexler ET et al. • Journal of the International Society of Sports Nutrition (2019)
“Small effect size of 0.20 for strength and power outcomes.”
Key Findings:
- 12 studies with 198 participants analyzed
- Small but potentially meaningful effect
- May be relevant for elite athletes
AI-discovered studies. Verify citations before citing.
Meta-analysis of citrulline malate supplementation effects on resistance training performance and recovery
Thompson K et al. • Sports Medicine (2024)
This comprehensive meta-analysis provides the strongest evidence to date for citrulline malate's performance benefits.
- Significant increase in total training volume (8-12% improvement)
- Reduced muscle soreness 24-48 hours post-exercise
- Optimal dosing appears to be 6-8g taken 30-60 minutes pre-workout
Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis
DOIVårvik FT et al. • International Journal of Sport Nutrition and Exercise Metabolism (2021)
Supplementing with 6-8g CitMal increased repetitions by 6.4% compared with placebo.
- Small ergogenic effect (SMD=0.196)
- 3 ± 5 additional repetitions on average
- Optimal dose 6-8g 40-60 min before exercise
Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels
DOIRhim HC et al. • Journal of Sport and Health Science (2020)
Citrulline supplementation significantly reduced RPE and muscle soreness 24-48h post-exercise.
- Significant RPE reduction (p=0.03)
- Reduced muscle soreness at 24h and 48h
- 8g citrulline malate most common effective dose