Generally, articles about citrulline malate supplementation begin with its remarkable ability to increase blood arginine levels and nitric oxide production better than arginine itself—promoting vasodilation, and incredible muscle pumps. Well, today we are going to increase your knowledge of citrulline malate’s benefits and give you one more piece of evidence as to why you should be using this amazing supplement!
Recent work published in Biochemical Genetics tested the effect of citrulline malate supplementation on blood lactate levels during preseason training in high level athletes. Participants took 3 grams of citrulline malate per day (or placebo), split into 3×1 gram doses and taken with breakfast, lunch, and dinner every day during 4 weeks of strength and functional training. Those who received citrulline malate had nearly half the blood lactate levels at the end of exercise compared to those who received the placebo.
ACTION POINT: Keeping lactate levels low during training will keep the intracellular pH, in muscle, optimized for performance. The current study shows that you can buffer lactate levels by using as little as 3 grams of citrulline malate per day. If you want to get the biggest bang from citrulline malate supplementation, make sure that your product contains 2:1 citrulline:malate and take up to 6 grams within the workout window. You can take all 6 grams 30-60 minutes preworkout or split it and take 3 grams preworkout and 3 grams intraworkout.
Reference: Kiyici F, Eroğlu H, Kishali NF, Burmaoglu G. The Effect of Citrulline/Malate on Blood Lactate Levels in Intensive Exercise. Biochem Genet. 2017 Dec;55(5-6):387-394.