When it comes to the world of fitness, there’s always a buzz around certain supplements that promise to boost your performance and improve muscle gains. One such supplement that has been gaining attention in recent years is Citrulline Malate. But what exactly is it, and how does it help in muscle growth and strength? Let’s dive in.
What is Citrulline Malate?
Citrulline Malate is a compound made up of the non-essential amino acid, citrulline, and malate, an organic salt derived from malic acid. Citrulline is naturally found in some foods, particularly watermelon, and plays a role in the urea cycle, aiding in the removal of ammonia from the body. Malate, on the other hand, is involved in the energy-producing Krebs cycle.
How Does Citrulline Malate Enhance Muscle Growth and Strength?
1. Boosts Nitric Oxide Production
Citrulline gets converted to arginine in the kidneys, which in turn increases nitric oxide (NO) production. Nitric oxide is a vasodilator that expands blood vessels, promoting better blood flow. Improved blood flow allows more oxygen and nutrients to reach muscle and other tissues, potentially aiding in muscle growth and performance.
2. Reduces Fatigue and Muscle Soreness
A significant advantage of Citrulline Malate is its potential to reduce fatigue and improve endurance for both aerobic and anaerobic prolonged exercises. Malate plays a role in reducing the accumulation of ammonia in the muscles, which is a byproduct of intense exercise and a contributor to muscle fatigue.
Additionally, studies, like the one published in the Journal of Strength and Conditioning Research in 2010, found that Citrulline Malate supplementation could reduce muscle soreness by up to 40% in the days following a workout.
3. Improves ATP Production
ATP or Adenosine Triphosphate is the primary energy currency of cells. Malate’s involvement in the Krebs cycle aids in ATP production, which can improve exercise performance and recovery.
Recommended Doses
For those looking to supplement with Citrulline Malate, the commonly recommended dose is between 6 to 8 grams about an hour before exercise. However, as with any supplement, it’s crucial to start with a smaller dose to assess tolerance and consult with a healthcare professional.
Other Related Benefits
Apart from muscle growth and strength, Citrulline Malate has other health benefits:
1. Improves Blood Pressure and Heart Health
Due to its role in nitric oxide production, Citrulline Malate can help in reducing blood pressure and improving overall heart health.
2. May Help with Erectile Dysfunction
The improved blood flow resulting from increased nitric oxide production might also aid men with mild to moderate erectile dysfunction. A study published in Urology in 2011 found that citrulline supplementation improved erection hardness in men with mild erectile dysfunction.
3. Supports the Immune System
Arginine, derived from Citrulline, plays a vital role in supporting the immune system and wound healing.
Conclusion
Citrulline Malate has emerged as a promising supplement for those looking to boost their muscle growth, strength, and overall exercise performance. Its ability to improve blood flow, reduce fatigue, and increase ATP production offers a trifecta of benefits for athletes and fitness enthusiasts alike. While research continues to shed more light on its full range of advantages and potential combinations, the existing body of evidence presents a strong case for its inclusion in one’s supplement regimen. Always remember to consult with a health professional before starting any new supplement.
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