Citrulline Malate

Both enhance exercise performance through different mechanisms

Enhanced endurance and reduced fatigue

⟡ Creatine

Creatine for power, citrulline for endurance

Comprehensive performance enhancement

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=198

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

📊rctn=60

Ramírez-Munera M et al. • Nutrients (2025)

“These effects could reflect improved tolerance to high training loads and sustained NO3- availability during recovery.”

Key Findings:

Plasma NO3- concentrations significantly increased from baseline in the NIT + CM group and remained elevated 24 h after the final dose, confirming sustained systemic exposure.
During post-match testing, the NIT + CM group exhibited a significantly smaller decline in mean (Pmean) and minimum (Pmin) power during the WAnT, along with reduced power loss in both the first (0-15 s) and second (15-30 s) intervals.
Conclusions: Chronic NIT + CM supplementation may enhance Vmax and help preserve anaerobic performance the day after a match.
These effects could reflect improved tolerance to high training loads and sustained NO3- availability during recovery.

📋crossovern=21

Devrim-Lanpir A et al. • Nutrients (2024)

“This study highlights the need for further research with larger sample sizes, both genders, and different CM dosages to clarify these findings and better understand CM's role in enhancing athletic performance.”

Key Findings:

The results indicated no significant difference in the number of rounds completed between the CM and placebo conditions (13.5 ± 5.2 vs. 13.8 ± 6.7 rounds, respectively; p = 0.587).
However, the time spent in zone 4 (80-90% of HR max) was significantly increased in the CM condition (527 ± 395 s vs. 453 ± 334 s; p = 0.017), suggesting a potential benefit for aerobic capacity and anaerobic threshold.
No significant differences in post-exercise recovery time were observed (6.6 ± 4.7 h vs. 6.9 ± 4.7 h; p = 0.475).

📊rctn=13

Faria VS et al. • European journal of sport science (2024)

“European Journal of Sport Science”

Key Findings:

CM resulted in better RSP compared to PLA, as indicated by a lower sprint performance decrement (Sdec: CM, 4.68% ± 1.82% vs.
PLA, 6.10% ± 1.83%; p = 0.03; ES = 0.77), which was possibly influenced by the fastest sprint time being faster in CM (CM, 8.16 ± 0.34 s vs.
PLA, 8.29 ± 0.39 s; p = 0.011; ES = 0.34).
Three days of CM supplementation (8 g daily) attenuated the sprint performance decrement during short-duration high-intensity exercise in the form of running RSP in male university-level team sport athletes.

📊rctn=15

Compare with Others Find Based on Your Goals

Douligeris A et al. • Nutrients (2023)

“Thus, although players' alactic and lactic anaerobic performance could be improved, peak power, sprinting and aerobic performance are not.”

Key Findings:

Thirty players (age 18-31 years, height 166-195 cm, weight 70.2-116.7 kg, body fat 10.6-26.4%) were allocated to pre-workout (PWS, n = 15) or placebo (PL, n = 15) groups.
Half of the participants in each group performed the evaluations without PWS or PL, while the rest consumed PWS or PL 30 min before the assessments (1st trial) and vice versa (2nd trial).
No differences were found regarding sprinting, aerobic performance, and blood lactate concentrations.
Thus, although players' alactic and lactic anaerobic performance could be improved, peak power, sprinting and aerobic performance are not.

View all 39+ studies

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Amino acid that boosts nitric oxide production, improving blood flow, exercise performance, and recovery.

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Citrulline Malate

amino acid

Citrulline Malate (2:1)

Combines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.

performanceamino-acidpre-workoutendurancepump

39+ studies

Evidence

Reviewed 19 days ago

high

Safety

6-8g citrulline malate pre-workout

Dose

1-4 weeks

Time to Effect

Citrulline Malate 2:1 powder

Best Form

Mechanisms of Action

💨

Nitric Oxide Production

Converts to arginine, boosting NO

🔄

Ammonia Clearance

Accelerates ammonia removal

⚡

ATP Production

Malic acid supports energy production

Biological PathwayBeta

How Citrulline Malate works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

6-8g citrulline malate pre-workout

3g10g

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

Available Forms

Form	Type
🧪Citrulline Malate 2:1 powder	Recommended
💊L-Citrulline (pure, no malate)	Alternative
💊Citrulline Malate 1:1	Alternative

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

📅 Acute (within session)

75% of users notice thispositive

💪

Muscle Pumps

Improved vasodilation and blood flow

📅 Acute

80% of users notice thispositive

🩹

Reduced Soreness

Less muscle soreness post-workout

📅 24-48 hours

60% of users notice thispositive

🤢

GI Upset

Possible stomach discomfort at high doses

📅 Acute

15% of users notice thistrade-off

High SafetyMax safe dose: 10g/day commonly used; higher doses studied

🟡

Athletes

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

Blood pressure medicationsmild

May enhance hypotensive effects

Nitratesmild

Additive NO-boosting effects

Possible Side Effects

GI discomfort

milduncommon

Tip: Start with lower dose; take with light food

Warnings

May cause GI discomfort at high doses
Sour taste in powder form

⟡ Beta-Alanine

Both enhance exercise performance through different mechanisms

Enhanced endurance and reduced fatigue

⟡ Creatine

Creatine for power, citrulline for endurance

Comprehensive performance enhancement

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=198

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

📊rctn=60

Ramírez-Munera M et al. • Nutrients (2025)

“These effects could reflect improved tolerance to high training loads and sustained NO3- availability during recovery.”

Key Findings:

Plasma NO3- concentrations significantly increased from baseline in the NIT + CM group and remained elevated 24 h after the final dose, confirming sustained systemic exposure.
During post-match testing, the NIT + CM group exhibited a significantly smaller decline in mean (Pmean) and minimum (Pmin) power during the WAnT, along with reduced power loss in both the first (0-15 s) and second (15-30 s) intervals.
Conclusions: Chronic NIT + CM supplementation may enhance Vmax and help preserve anaerobic performance the day after a match.
These effects could reflect improved tolerance to high training loads and sustained NO3- availability during recovery.

📋crossovern=21

Devrim-Lanpir A et al. • Nutrients (2024)

“This study highlights the need for further research with larger sample sizes, both genders, and different CM dosages to clarify these findings and better understand CM's role in enhancing athletic performance.”

Key Findings:

The results indicated no significant difference in the number of rounds completed between the CM and placebo conditions (13.5 ± 5.2 vs. 13.8 ± 6.7 rounds, respectively; p = 0.587).
However, the time spent in zone 4 (80-90% of HR max) was significantly increased in the CM condition (527 ± 395 s vs. 453 ± 334 s; p = 0.017), suggesting a potential benefit for aerobic capacity and anaerobic threshold.
No significant differences in post-exercise recovery time were observed (6.6 ± 4.7 h vs. 6.9 ± 4.7 h; p = 0.475).

📊rctn=13

Faria VS et al. • European journal of sport science (2024)

“European Journal of Sport Science”

Key Findings:

CM resulted in better RSP compared to PLA, as indicated by a lower sprint performance decrement (Sdec: CM, 4.68% ± 1.82% vs.
PLA, 6.10% ± 1.83%; p = 0.03; ES = 0.77), which was possibly influenced by the fastest sprint time being faster in CM (CM, 8.16 ± 0.34 s vs.
PLA, 8.29 ± 0.39 s; p = 0.011; ES = 0.34).
Three days of CM supplementation (8 g daily) attenuated the sprint performance decrement during short-duration high-intensity exercise in the form of running RSP in male university-level team sport athletes.

📊rctn=15

Compare with Others Find Based on Your Goals

Douligeris A et al. • Nutrients (2023)

“Thus, although players' alactic and lactic anaerobic performance could be improved, peak power, sprinting and aerobic performance are not.”

Key Findings:

Thirty players (age 18-31 years, height 166-195 cm, weight 70.2-116.7 kg, body fat 10.6-26.4%) were allocated to pre-workout (PWS, n = 15) or placebo (PL, n = 15) groups.
Half of the participants in each group performed the evaluations without PWS or PL, while the rest consumed PWS or PL 30 min before the assessments (1st trial) and vice versa (2nd trial).
No differences were found regarding sprinting, aerobic performance, and blood lactate concentrations.
Thus, although players' alactic and lactic anaerobic performance could be improved, peak power, sprinting and aerobic performance are not.

View all 39+ studies

What would you like to do next?

Related Supplements

Ct9.5

Creatine

9.5/10

Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.

Ar9.0

Arginine

Primary substrate for nitric oxide production — dilates blood vessels to improve circulation, exercise performance, and cardiovascular health.

Bc9.0

BCAAs

Leucine, isoleucine, and valine metabolized directly in muscle tissue — support protein synthesis and reduce exercise fatigue.

Lci9.0

L-Citrulline