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.
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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
Top studies from 39+ peer-reviewed papers
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
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.
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).
Faria VS et al. • European journal of sport science (2024)
“European Journal of Sport Science published by Wiley‐VCH GmbH on behalf of European College 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.© 2024 The Authors.
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.
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.