Is Citrulline Malate Really A Beneficial Supplement? Here's Our Take On It
With so many supplements available in the market today, it is difficult to choose which one is right for you. Every supplement claims to aid muscle building or help in fat loss. So should you go ahead and buy all of them? Well, of course not. Supplement companies make these tall claims just to sell their products. The truth of the matter is that half of the supplements available in the market aren't even necessary, while some of them are completely useless. Today, we take a deeper look into a supplement that has come up recently and is becoming a rage i.e. Citrulline Malate.
What Is Citrulline?
Citrulline is an amino acid that is found in your body. And that makes it a non-essential amino acid. Your body produces it itself but in a limited quantity. Its main function in the body is to help it get rid of harmful chemicals. It plays a crucial role in urea cycling which removes ammonia from the body through urine.
How Does It Help In Building Muscles?
Citrulline is a vasodilator meaning that it helps in the widening of blood vessels i.e. arteries and veins. It also increases the blood flow in your body. When you consume citrulline, it is converted into another amino acid called arginine by the body. Arginine is then converted into nitric oxide. This nitric oxide causes vasodilation by relaxing smooth muscles cells that constrict them. Therefore, this is one way that citrulline can help you in building muscles by improving blood flow to the muscle tissues. Another advantage of taking citrulline is that it helps you in recovery. When it is consumed in the form of citrulline malate, it can have a huge impact on your weight training performance. Studies have shown that people who supplemented with citrulline malate were able to do more repetitions after the supplementation. Also, people who supplemented a decent enough dose of citrulline malate were able to reduce post-workout muscle soreness by approximately 40%.
L citrulline or citrulline malate is not a supplement that will show its effect from the first dose itself. You need to supplement it for at least a week to see its benefits. If you are consuming it for the purpose of weight training, consume approximately 8 grams of citrulline malate to get the maximum benefits of the supplement. Though taking a higher dosage of up to even 15 grams has shown no side effects in studies, but then it hasn't shown any advantages either. The preferred time to consume this supplement is around 45 minutes to 60 minutes before starting your workout.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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