Citrulline malate

6 to 8 g before training

• This study, conducted on healthy rats, investigated the effects of oral supplementation with citrulline malate (CM) on muscle performance and bioenergetics. The results indicate that CM supplementation increased specific force production by 23% and significantly reduced the contraction costs associated with phosphocreatine and oxidation. Citrulline malate supplementation thus demonstrated an ergogenic effect, resulting in improved muscle contraction efficiency.

  Giannesini B, Le Fur Y, Cozzone PJ, Verleye M, Le Guern ME, Bendahan D. — European journal of pharmacology (2011) — View the source study

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• 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.