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By Joey Rodrigues
Last updated: Oct 18, 2004

I believe Citrulline Malate has the potential to be the next big thing in helping to
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redefine human athletic performance. Check out the studies that prove it!
Back in November I introduced many of you to Citrulline Malatea brand new compound to us
outside of European Labs. At the time I felt it was going to be the "Next Big Thing" in sports
nutrition, and I even compared it to Lebron James the teenage rookie phenom in the NBA.
Well if you are a sports nut like me, you know that KING JAMES is representing
to the fullest and straight ballin. He is averaging over 20 points a game as a
teenager in his rookie season! What does this have to do with Citrulline Malate?
Nothing, but just like Lebron James is representing in the NBA, Citrulline Malate
is beginning to make waves in the gym and on the athletic arena. Having
experienced the effects first hand, and having sent out a month supply to about
20 regular weight training and fitness enthusiasts, the final word is in. Real
world results confirm what the studies say. Nearly every person I sent raw
material to experienced increased resilience to fatigue and reported better
recuperation.
A modest percentage of individuals reported improved mental alertness & clarity. And many
individuals reported a significant increase in muscle fullness, or intensity of the pump in the gym.
I even managed to get a cyclist at my gym to give Citrulline Malate a fair shot and what he
reported to me was fantastic. Not only was his threshold higher and was he able to maintain it
longer, but he knocked almost 3 minutes off of his 45 minute loop!
So what can I tell you personally about my experience with Citrulline Malate? Definitely more
endurance during grueling training sessions - especially leg training! Much better pumps in the
gym and better pumps in between the sheets!
This tells me that Citrulline Malate, besides enhancing muscular endurance also has an effect on
Nitric Oxide production. Something that the research said, but something I was unsure in terms of
real world results of until I experimented with Citrulline Malate first-hand.
"Citrulline Malate (CM) has made its way into the western world in the arena of athletic
performance nutrition."
My pumps certainly could have come as a result of increased blood to the muscles from being
able to pump out more repetitions from Citrulline Malate's cellular energy producing effects. But
the fact that I was more of a marathon runner, as opposed to a sprinter in the bed has me
convinced that Citrulline Malate is at least on par, if not better than Arginine for this effect.
Needless to say, my wife and I were both pleased with the results. Another important factor to
note is that my recovery improved, and I seemed to have more alertness. Basically, Citrulline
Malate delivered as advertised, just like Lebron James is delivering on the hype.
Since my first article on Citrulline Malate, I received many emails with questions about Citrulline
Malate. So what I have done here is put together some of your questions so we can better
understand exactly what Citrulline Malate is, how it works and how we can use it to maximize
athletic performance and take things to the next level.
But first a brief description of what Citrulline Malate is, just in case you haven't heard or read
anything about it.
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Used and proven effective for over 20 years in Europe as a treatment for fatigue and dementia
(dementia is a mental disorder that affects your ability to think, speak and move), Citrulline Malate
(CM) has made its way into the western world in the arena of athletic performance nutrition.
This unique combination of the amino acid Citrullline and the organic salt Malate offers athletes
with a new choice in improving performance and recovery. As an intermediate in the Urea Cycle,
Citrulline aids in the removal of endotoxins such as lactic acid and ammonia1. These endotoxins
are produced through intense physical activity, protein metabolism, and catabolic states.
Endotoxins damage living cells and wreak havoc on athletic performance.
Researches also point to Citrulline as possibly a greater alternative to Arginine for enhancing
plasma Arginine2 levels because of Citrullines effects on endogenous Arginine synthesis-meaning
that CM may be a superior alternative to Arginine for regulating Nitric Oxide production, growth
hormone release, insulin and creatine production.
And that's not all, it has also been discovered that supplementing CM at a dose as low as 6 grams
a day significantly reduced muscle fatigue, increased ATP production by 34%, and caused a 20%
increase in Phosphocreatine recovery after exercise3. What this means is that Citrulline Malate
improved aerobic metabolism, cellular energy production, and promoted muscular recovery.
When all's said and done athletes using Citrulline Malate will have more energy to train better and
harder and will recover faster from their training sessions.
How Exactly Does Citrulline Malate Work?
Citrulline Malate works by powering ATP (major energy source for muscles) production and by
eliminating metabolic pollutants such as Lactic Acid and Ammonia from the blood. Citrulline
stimulates energy, boosts the immune system, is metabolized to form L-Arginine and as a result
regulate Nitric Oxide production, and detoxifies ammonia, which damages living cells. All exercise
results in production of Ammonia.
Malate conditions the recycling of lactate and pyruvate and is part of the kreb cycle and can
supply instant and sustained energy. While the Citrulline part of Citrulline Malate acts to increase
NO and to eliminate performance inhibiting metabolic toxins, the Malate part keeps our energy
cycle going.
Citrulline Malate also aids in recovery. Subsequent to exercise, muscle levels of creatine
phosphate are reduced and it takes some time for levels to be re-elevated. The more Creatine
Phosphate your muscles have the stronger and better able to perform they will be. Citrulline
Malate stimulates phosphocreatine recovery after exercise, meaning faster recuperation between
workouts, and muscles that are primed for growth and your next training session.
What Is The Best Way To Take It & When?

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Citrulline Malate is best taken on an empty stomach prior to exercise.


Additional doses can be taken first thing in the morning upon rising and also
before going to sleep.
Because Citrulline Malate can enhance plasma Arginine levels, it makes
sense to use Citrulline Malate at the optimal times for Arginine
supplementation.
How Much Should I Take Each Day & Is It Safe?
The minimum dose required for positive effects is 6 grams a day. However some studies have
used doses as high as 18 grams a day with remarkable results. I personally experimented with
doses as high as 15 grams a day and noticed more profound effect then when I was doing 6 grams
a day. Nevertheless, 6 grams a day is enough to notice the ergogenic and health promoting
properties of CM.
CM is extremely safe and there are no known negative side effects from its use.
How Soon Does It Take For CM To Start Working?
CM typically produces noticeable results in 15 days or less. This is in regards to performance, but it
will immediately begin to work on clearing endotoxins from the body, promoting energy, and
stimulating the immune system. Some people will notice results in as little as 3 to 5 days, but most
users will see results in no later than 15 days.
Does Citrulline Malate Only Help With Aerobic Energy Production?
Most of the studies on Citrulline Malate show an increased ability to produce energy through our
body's aerobic energy producing cycle. Strength athletes tend to be more concerned with
increasing anaerobic energy which is used for explosive movements. Studies clearly show that CM
favors the renal (having to do with the kidneys) reabsorption of bicarbonates and protects against
metabolic acidosis.1
Very brieflyAnaerobic work involves the breakdown of glycogen. As a result of depleted
glycogen stores from anaerobic work, Hydrogen Ions (H+) and lactic Acid in the muscle and blood
both increase.
This rise in H+ is what causes an increase in acidity in the muscle and leads to the burning
sensation of the muscles, fatigue and the failure to maintain high exercise intensity for prolonged
periods. It is believed this decrease in ph and increase in acidity is what results in muscular fatigue
and the decreased ability for the muscle to contract4,5.
Bicarbonates are our body's way of coping with the increased levels of H+ and a decreased pH.
Bicarbonates work by stimulating the removal of H+ and lactic acid out of the muscle6.
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So by aiding in the reabsorption of bicarbonates, CM may also help with increasing the anaerobic
threshold and delaying the build up of H+ and lactic acid.
What Else Can I Take With It To Enhance Its Effectiveness?
There are several different compounds you can take with Citrulline Malate to increase its
effectiveness, whether it is by some synergistic or additive effect.
For increased athletic performance, here is my list of compounds to stack with CM and what
they do:
Carnosine: Helps to increase the anaerobic threshold by buffering lactic acid.
L-Carnitine: Boosts V02 max, spares glycogen, promotes recovery and stimulates energy
production.
Creatine: Helps to enhance performance by increasing skeletal muscle creatine phosphate
stores and fueling ATP production.
Arginine (and various Arginine salts): Neutralizes ammonia and is involved in a variety of
enzymes and hormones; insulin, growth hormone, nitric oxide and creatine production.
B-Vitamins: Coenzymes involved in energy production.
CoQ-10: plays a vital role in production of energy in every cell of the body, aids in circulation,
and increases tissue oxygenation.
Zinc: not only does it boost testosterone production and boost the immune system, but it is an
essential trace element that activates the urea cycle.

Who Is Citrulline Malate Supplementation For?


CM is an extremely effective compound but I would not recommend its use
for just anyone. Don't get me wrong... everyone who uses it can greatly
benefit from its effects, but unless you are serious about your training or
athletic performance, I would not recommend investing your money on CM.
Although extremely safe and healthful to use, the manufacturing cost of
this product are extremely high, so it may not be worth the money for those
who only make it to the gym twice a week or whose training is more of the
going through the motion variety.
For serious and focused athletes and bodybuilders CM will prove to be very useful. It can be used
on mass building cycles or fat burning weight loss cycles.
Bodybuilders dieting down for contests can make great use of this supplement. During contest
time, bodybuilders are consuming fewer calories and training more frequently. Their bodies are
also under the most amount of stress. CM can help provide the needed energy to train hardest
when bodybuilders need it the most and make cardio sessions much easier leading to the
increased ability to burn fat and keep muscle.
Also bodybuilders consume a tremendous amount of protein year round, but more so in
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preparation for contest and increased protein metabolism coupled with the catabolic stress of
contest preparation can lead to higher than usual amounts of ammonia. CM will come to the
rescue by keeping the body free and pure of this damaging metabolic waste!
The ability to force out more repetitions and stimulate recovery from CM supplementation should
provide a better environment for those interested in muscle growth. And no doubt those athletes
that perform at a high level of competition and require grueling training sessions to get to the top
of their game will greatly benefit.
Boxers, soccer players, sprinters and cyclists can also benefit from a greater ability to produce
more energy for their respective sporting events and training sessions. No matter what your sport,
if you're serious about taking it to the next level, CM may just be what you are looking for.
So there you have it. You asked and I answered. I hope that I was able to bring a little more insight
on this hot new compound and how it may help you in taking things to the next level. Don't
hesitate to send me an email if you have any other questions or comments for me. Until next time,
keep focused and go for what you want.
How Is Citrulline Superior To Arginine In Eliciting NO Induction & Increasing Plasma Arginine
Levels?
When I stumbled across this information I was a bit confused myself. It seems as if Citrulline is
better absorbed than Arginine, and since it is a precursor to Arginine, plasma levels of Arginine
from oral Citrulline are elevated. Once Arginine is assimilated and goes through the liver, a great
portion of it is degraded or broken down.
In Comparison, Citrulline is not cleared by the liver and is taken up by the kidneys and other
tissues and then converts to Arginine. In regards to Nitric Oxide, Citrulline has shown to be more
potent at reversing the negative actions of Nitric Oxide Synthase Inhibitors, which are enzymes
that prevent the synthesis of Nitric Oxide.
Also check out "Citrulline Malate: The Next Big Supplement!"
References
1. A. Callis, B. Magnan de Bornier, J.J. Serrano, H. Bellet, and R. Saumade. Activity of Citrulline
Malate on Acid-Base Balance and Blood Ammonia and Amino Acid Levels
2. Dhanakoti, S. N. et al, Am. J. Physiol. 259:E437-E442, (1990)
3. Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Br J Sports
Med. 2002 Aug;36(4):282-9. Citrulline/malate promotes aerobic energy production in human
exercising muscle.
4. Donaldson SKB, Hermansen L, Bolles L., Differential direct effects of H+ on Ca2+ activated
force of skinned fibres from the soleus, cardiac and adductor magnus muscles of rabbits.
Plugers Arch 1978; 376: 55-65.
5. Fabiato A, Fabiato F. Effects of pH on the myofilaments and sarcoplasmic reticulum of skinned
cells from cardiac and skeletal muscle. J Physiolo 1978; 276: 233-5.
6. Parkhouse WS, McKenzie DC. Possible contribution of skeletal muscle buffers to enhance
anaerobic performance: a brief review. Med Sci Sports Exerc 1984; 16: 328-338.

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RECOMMENDED FOR YOU


HUNTER LABRADA'S GUIDE TO POST-WORKOUT
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So, you consumed the optimal pre-workout meal, drank a


pre-workout supplement with an effective formula, and
absolutely killed your workout. Now what?

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ABOUT THE AUTHOR


Joey Rodrigues
Joey Rodrigues - Expert Trainer
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Comments

dmenter91
When I snort it, it works 10x better!
November 2nd, 2013 Report Reply

EddieBrock
Great supplement ! The very definition of "Bang for your buck!"
April 18th, 2013 Report Reply

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