Citrulline (malate) is a fairly popular strength sports supplement that is also often added to pre-workout supplements. Yet its effect has not been proven nearly as conclusively as that of creatine. In fact, does citrulline ‘do’ anything at all for the average strength athlete? There is new research.
WHAT IS CITRULLINE MALATE?
Citrulline malate is a dietary supplement derived from the naturally occurring amino acid citrulline. Citrulline is converted in the body into L-arginine, a so-called NO booster, which widens the blood vessels, so that more oxygen can be moved, for example to the muscles for more energy.
The addition of malate to supplements such as creatine, but also citrulline, increases the effectiveness of these supplements.
WHAT DOES IT DO?
As explained in detail in this article, citrulline malate supplementation may improve muscle endurance. This allows you to get more reps out of your sets. In addition, citrulline may promote muscle recovery.
Citrulline malate supplementation also appears to improve aerobic performance (long-duration activities) and reduce associated fatigue.
For optimal results, take 6 to 8 grams 30-45 minutes before training.
SCIENTIFIC EVIDENCE
In some studies in which strength athletes take 4-8 grams of citrulline an hour before their training, the supplement indeed makes somewhat more intensive training possible.
In some animal studies, citrulline appears to protect against muscle breakdown, in others it does not.
But also: a small meta-analysis (four studies) indicates that citrulline malate has no effect in the training of advanced strength athletes.
NEW RESEARCH (1)
A new study (2023) found no performance-enhancing effect of taking 8 grams of L-citrulline in strength-trained men and women one hour before their workout.
There was no increase in reps or muscle oxygenation during five sets of max-rep bench presses at 75% of 1RM and there was no increase in strength or speed during two sets of speed exercises.
NEW RESEARCH (2)
Another new study (2023) found limited effects of 8 grams of citrulline malate supplementation pre-workout on isokinetic 5RM and 50RM leg extension curl performance. With isokinetic training, the speed and resistance remain the same throughout the movement, so an even load. The participants were strength-trained women during the menstrual phase of their cycle.
CONCLUSION AND ADVICE
Whether supplementation with citrulline malate is performance-enhancing is not nearly as certain as is the case with creatine, for example. Some studies suggest yes, but at least as many studies have not shown any ergogenic effect.
We think that as an average strength athlete you can do without citrulline and therefore share the opinion of bodybuilding coach Menno Henselmans:
My position for most non-competitive lifters is: save your money, folks.
Are you a competitive strength athlete or are you looking for optimal results, take 6 to 8 grams of citrulline malate, 30-45 minutes before training.
Citrulline is also in most pre-workouts, but often underdosed. As mentioned, you must take at least 6 grams per dose. So always look critically at the ingredient list on the packaging.