Citrulline Malate: What it is, Properties, Benefits, Dosage, How It Improves Physical Performance
Citrulline Malate is topical because of the characteristics attributed to him, focused on improving athletic performance. Every athlete who boasts, always looking for ways to get better in all areas that are possible. It plans your workouts, performs intense sessions, maintains habits very in line with this framework.
- 1 What is Citrulline Malate?
- 2 Citrulline and L difference between Citrulline malate
- 3 What is the Citrulline Malate?
- 4 Citrulline Malate properties
- 5 Citrulline Malate and High Intensity Exercise
- 6 Citrulline malate Sports and Nutrition for Performance Improvement
- 7 Citrulline Malate studies
- 8 Citrulline malate to Improve Brands
- 9 How to take Citrulline Malate?
- 10 Is recommended Citrulline Malate?
What is Citrulline Malate?
It is a combination of citrulline nonessential amino acid with acidic salt malate. It can be found naturally in many foods, such as watermelon, and acts as a nitric oxide precursor once ingested. Citrulline is one of three amino acids involved in the urea cycle, with arginine and ornithine. After ingesting citrulline it becomes arginine and is conducted to the kidneys, which is a better method to be supplemented to experience the effects of arginine, due to its increased bioavailability.
Citrulline and L difference between Citrulline malate
While they may look the same substance, they really are different. In this way:
Citrulline Malate: L-citrulline + Malic Acid
L-citrulline is the natural form of the amino acid, and although our body is able to synthesize it, add an extra can mean higher profits overall. It also affects heart health, circulation and contributes to neutralizing free radicals. Malic acid, in turn, adds the ability to enhance ATP synthesis more effectively, that is, the energy use in high-intensity efforts and maximum power. If you want to know what is Malic Acid and what its properties, click here
What is the Citrulline Malate?
The citrulline malate has been used to combat fatigue, muscle weakness and even psychological level, cases of dementia. The latter consists of a mental disorder that causes difficulty in thinking, speaking and moving. Use in these cases has reported excellent results. Its field of use is currently focused on treatments for heart disease, high blood pressure, improves mood, diabetes, Alzheimer.
In recent years, citrulline malate is being incorporated into products or supplements pre and after the workout, because of its qualities to improve physical fitness and athletic performance and athlete
Citrulline Malate properties
Increased production of NO (nitric oxide)
This is of special interest to all who play sports, and not just attributed this role to L-arginine, and other forms of this amino acid. As is known, nitric oxide is a signaling molecule of physiological processes and trigger various reactions, including amongst others:
- Blood flow regulation
- Oxygen supply
- Glucose uptake
- Recovery and muscle regeneration
New products Pre-Training, incorporating L-arginine, and are added citrulline malate since these raises the levels of arginine own blood plasma endogenously being most surprising that rises higher than arginine own.
Being able to start with this kind of effect does that nitric oxide exert the special interest of athletes
Citrulline is a participant in the process of excretion of metabolic waste substances such as ammonia. In sporting terms, the accumulation of this substance, driven by continued physical exertion, can lead to increased fatigue.
Citrulline Malate and High Intensity Exercise
The malate citrulline involved in the urea cycle, which is a process that takes place in the liver, and that the body takes to excrete waste products, converting the excess nitrogen in urea to be eliminated. By such excretion is achieved remove ammonia nitrogen and toxic metabolites. The ammonia is extremely toxic to the cells, and high levels can be critical. Even in healthy athletes and training, a high level of ammonia can lead to extreme fatigue.
All this occurs or maximizes due to the exercise of high intensity. In this scenario also you have the appearance of another substance involved in the performance, the lactic acid or lactate. This is released as a result of the use of glycolytic fibers greater explosiveness (IIB). As the duration of high intensity effort advances also will be the accumulation of this substance, which can cause us to cease activity. Those better trained athletes can make use of lactate recycling it and even use it as an energy substrate.
The ability to increase or time limit under this high intensity can be trained to keep improving our status as an athlete. One of the parameters that can measure this quality is the VO2MAX
Citrulline malate Sports and Nutrition for Performance Improvement
Citrulline malate is one of the most interesting aids performance for an athlete, especially in strength athletes. Among the disciplines that greater benefit may experience they include: the Halterofilia, Crossfit because these are usually pretty basic pull and explosive movements. On the other hand, too high intensity sports like athletics, are also included.
This type of training requires a lot of energy in a very short time, so that in a first or second series, there is no difference between a diet high or low in carbohydrates, because the energy at that moment arises from phosphocreatine and stored glycogen, but after a few minutes, the difference widens.
As you can see, the first energy used is phosphocreatine, which is why most athletes benefit from supplementation with it. From there, the metabolic pathway that will use our bodies depend on exercise intensity. If the intensity is low or moderate, fatty acids in the diet and our body reserves can meet the low glycogen stores, however, when the intensity is high, fatty acids can not make up for the lack of carbohydrates, because our short is unable to produce enough energy from lactate organism.
Citrulline Malate studies
In this scenario, the search for supplements or protocols that help maintain a high intensity workout in a (usually low carb), low calorie diet becomes extremely important and necessary. That is why with the introduction of certain supplements in the pre-workout (time that encompasses both pre and post-training) can help achieve our goal of improving performance.
Although the theoretical part sounds good, we must see if this actually happens in practice. To this end, a group of athletes has selected an experiment double-blind, where a group would be given placebo, while the other 8g of citrulline, later subject them to weight training, basing their training at 80% your 1RM, training Monday through Friday.
The response of the subject to citrulline intake was good, although 15% of subjects had gastrointestinal problems. Regarding the performance in the bench press, the following result was obtained:
As we see, in the first series, there was a difference, something that would confirm my theory that at first, the energy input would be the same regardless of the reservations or pre-workout level. However, we observed as they move the series the difference becomes more significant, so we see that unlike supplements such as beta-alanine, citrulline may be of interest in those who want to put a higher volume of train at a time short.
Although few supplements can improve the environment in which the muscle cell is found during an intense workout, citrulline if you can enter this group of supplements
Citrulline malate to Improve Brands
Its ability to act on the urea cycle, as well as facilitating increased use of glucose by the cell, helps the athlete to improve their marks in basic exercises such as squats or bench press. People who consumed citrulline preschool had a lower sense of muscle fatigue past 24 hours, which means that citrulline consumption not only has a positive effect during training but also at the level of recovery.
By avoiding high levels of lactate, we improve the recycling of pyruvate:
Favoring the resynthesis of glucose and thus avoid muscle fatigue. This may be one reason why it is seen as the feeling of fatigue post-workout it is lower in 24h and 48h post-workout in people who use the supplement. Therefore, those who want to increase the volume of training in a low carb diet can see how your anaerobic training is not compromised when performing a combination of Creatine + Citrulline Malate.
How to take Citrulline Malate?
As ergogenic aid, ie for improving athletic performance, the dose would fall within the range of the 5-10gr day.
The usage is best done with an empty stomach, the largest amount before exercise (about 45min before). Other options would be to divide the dose between newly raised and before training, or even later.
Is recommended Citrulline Malate?
The use of (legal) substances that lead to increased performance, starting especially a firm base and experienced, can be very interesting. In addition, inside the training, the recovery phase is vital to assimilate training, and take place adaptation and subsequent improvement, add this substance to accelerate the mechanisms of physical recovery is to have very consideration. Citrulline malate, as has been shown, can influence these aspects, increasing physical fitness in people trained, the couple to see reduced recovery times since it is involved in physiological processes related. Thus, we could add to the elements of improved performance, Citrulline Malate, being available to the end-user using each of these substances, both so isolated or in combination, producing synergistic effects: Beta-Alanine and Creatine.