Citrulline Malate Dosage Suggestions and Timing for Pre-Workout
What you will learn...
Citrulline Malate Dosage suggestion is a vital information for anybody who makes use of any form of supplementation in their daily lives.
Citrulline is an amino acid that is considered non-essential because our bodies make a sufficient supply. Thus, dietary intake is not essential. L-citrulline malate, on the other hand, is the chemical form of citrulline and can be used as a supplement.
Citrulline can also be obtained from food. Our bodies can naturally produce it from ornithine, another amino acid obtained from food, through a process called the urea cycle.
Once your body metabolizes citrulline malate into citrulline, enzymes in the liver convert it into arginine, which is another amino acid called.
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Further enzymes then convert arginine into nitric oxide in another process that also produces more citrulline molecules.
Nitric Oxide is a known vasodilator that can help protect one from cardiovascular issues by helping to lower blood pressure and improve blood flow to vital organs.
Research shows that consuming citrulline as a supplement may have significant benefits.
Citrulline Malate as a Pre-Workout
Citrulline malate is a formulation of the amino acid citrulline, containing malic acid that has gained rapid popularity as a pre-workout supplement.
It is known to improve workout performance through the following:
- Boosting nitric oxide production, which enhances blood flow to muscles, improving their recovery and function.
- Enhanced removal of ammonia, since the accumulation of ammonia, is believed to contribute to muscle fatigue during high-intensity exercise.
- Increased energy production, and help the body replenish ATP, the body’s main energy source, during intense physical activity.
Citrulline Malate Benefits
Some research has shown that using citrulline during exercise might enhance physical performance. There have been tests that showed subjects were able to perform strenuous tasks for longer periods of time and had lower levels blood ammonia and lactate than placebo who were not given citrulline.
Several studies suggest that supplementation with citrulline malate may improve the health of the arteries and heart.
A study done in the Cardiology Journal in 2010 that involved people with heart failure, found that when L-citrulline was consumed in a two month period, performance on the treadmill increased and overall blood pressure went down, resulting in better heart function.
The walls of the arteries also become less stiff, which improved arterial function as well.
Best Citrulline Malate Dosages
The FDA has not established a recommended dietary intake for this product and there are no standardized dosage suggestions available.
The best Citrulline Malate dosage for a given user will depend on age, health history, current medical conditions, therapeutic target, etc…
However, to promote relaxation in the blood vessels, increase blood displacement and increase muscle pumps, 1000 mg L-citrulline doses have been used three times daily on a routine basis.
Citrulline malate has also been taken before workouts to enhance performance, with doses between 6 and 8 grams, commonly used about an hour before intense workouts.
If we go by what has been discussed so far, you can deduce that the best time to take citrulline malate is pre-workout, and that should be 30-40 minutes before you start the workout.
This will go a long way to pump-up your performance for the day.
Concerning the best time to take citrulline malate, you should note that it should be taken on empty stomach before you begin the workout.
You may need the more citrulline malate dosage first thing in the morning or before going to bed, and it is best on an empty stomach since it offers optimal absorption.
This recommendation doesn’t mean that it will bother your stomach when consumed without food.
The recommended citrulline malate dosage is 6-10 grams in a day. This you can split and take it in the morning, pre-workout, and before bed preferably.
Results of Taking Citrulline Malate before a Workout
Research has shown that proper oral use of citrulline malate for improving athletic performance can:
- Slow down the onset and symptom severity of delayed onset muscle soreness.
- Help rid the body of toxic accumulations of ammonia, lactic acid, and other toxic nitrogenous metabolites
- Significantly increase levels of growth hormone, following intense workouts
- Increase the usage of amino acids during workouts.
- Subdue insulin spikes that commonly occur after working out
- Reduce the recovery time it takes for muscles to recover from workouts.
- Increase production of nitric oxide, which is a strong vasodilator.
L-citrulline and malic acid are both known to be possibly safe for proper oral usage, and healthy adults have used it in doses up to 9 grams daily for 9 months without causing adverse effects.
A one-time 15-gram dose was used safely in healthy adults.
Children have been given 5.7 grams of citrulline malate daily for up to 20 months with no side effects caused.
There is not enough known about the effects of citrulline malate in nursing or pregnant women, and as such, usage is not recommended.
Talk with your doctor about the best citrulline malate dosage for you based on your goals, but be assured that usage is well tolerated by most users.