How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Citrulline malate
An amino acid taken before training to perform more reps, with mixed results across trials.
Benefits
- In a single 8 g dose before the session, more reps in weight training in trained men (lower body) and trained women (upper and lower body)
- In experienced female tennis players, 8 g increased grip strength and peak power in the Wingate test
- In handball players, 3 g per day reduced blood lactate after intense training
Precautions
In one trial, muscle soreness was higher with 8 g of citrulline malate than with the placebo. Also worth noting: several trials using 8 g found no gains in reps, power, or recovery; 12 g improved nothing on a cycle ergometer; over 8 weeks, no gains in lean mass or strength. The effect on blood flow, frequently highlighted, remains inconsistent according to the 2020 review.
Recommended dosage
8 g in a single dose before the session in most trials, ranging from 6 to 12 g depending on the trials.
How to take it
- Tested dose: 8 g in a single dose before the session in most trials, 6 g or 12 g in a few.
- Mixed results: more weight training reps in some trials, in both trained men and women, but no gains in others, neither in cycling nor on recovery.
- More is not better: 12 g improved nothing on a high-intensity cycling effort.
- Every day rather than before the session: 3 g per day reduced lactate in handball players. Over 8 weeks, no gains in lean mass or strength.
Did you know?
Citrulline malate supplementation led to a significant reduction, of up to 60.7 per cent, in blood lactate levels immediately after exercise, which could help delay fatigue in athletes.
What the studies say
This systematic review examines nutritional performance-enhancing aids for athletes participating in racket sports. It indicates that whilst caffeine has been shown to improve certain skills, supplements such as creatine, sodium bicarbonate, beetroot juice and citrulline require further studies to strengthen the evidence of their effectiveness on performance in these sports. With regard to citrulline, it is emphasised that further research is needed.
Vicente-Salar N, Santos-Sánchez G, Roche E. — Nutrients (2020) — View the source study
Pairs well with
- Beta-alanineCitrulline malate may help to reduce lactate build-up and potentially delay fatigue (study 15), whilst beta-alanine increases muscle carnosine, acting as an intracellular pH buffer and mitigating muscle acidosis, thereby improving high-intensity exercise capacity and delaying fatigue (studies 3, 13).
- Creatine monohydrateCitrulline malate may reduce the energy costs of muscle contraction associated with phosphocreatine (study 17), whilst creatine monohydrate increases total creatine in the muscles and improves performance during high-intensity exercise (studies 1, 5), suggesting complementary mechanisms for rapid muscle energy and high-intensity performance.
- Whey proteinL-citrulline malate is thought to improve the utilisation of amino acids, particularly BCAAs, during exercise (study 5), and whey protein is a source of protein rich in BCAAs and essential amino acids (studies 1, 3).
- BCAA / Essential Amino AcidsStudy 5 on citrulline malate suggests that L-citrulline malate may improve the utilisation of amino acids, particularly BCAAs, during exercise.
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more