Home Supplements Citrulline Malate Supplement Dosage and Benefits for Bodybuilding

Citrulline Malate Supplement Dosage and Benefits for Bodybuilding

Posted by admin in Supplements Category. Reviewed and Updated: 17 March, 2018

Citrulline is a dietary supplement used for health and sport purposes. It has a lot of beneficial effects and is completely safe for health (unlike illegal steroids, such as Trenbolone). To know more about this supplement read our article below.

Citrulline – Description and Main Features


What is l citrulline? L-citrulline (or simply citrulline) is a non-essential amino acid that is not encoded in the human DNA. The body also doesn’t use it for muscle protein synthesis. However, this substance is very important for the body and can help athletes achieve better results in sport. Citrulline, according to many studies and sportsmen’s reviews, has many synergistic effects with other popular supps, especially with BCAA (amino acids with branched chains). The substance is produced in watermelon fruits and is gaining great popularity as a great supplement for improving sports results.

Citrulline is often available in the form of powder and pills. Powder is absorbed more quickly than the supplement in the tablet form, but pills may be more convenient to use.

The Role of Citrulline in the Human Body

Citrulline performs many physiological functions in the human organism, but the most important effect of this substance is the increase in NO levels. Citrulline is reproduced from a variety of other aminos in the liver and is a significant component of the urea cycle. The cycle helps the body eliminate ammonia and other harmful metabolites. Metabolites of nitrogen are released during digestion, absorption, and metabolism of protein substances. Therefore, those who eat a lot of protein should receive increased amounts of citrulline to detox their bodies.

It has been proved that the addition of citrulline to the nutrition regime can increase the concentration of arginine in the blood plasma, which in turn increases the formation of metabolites derived from arginine (including nitrites, creatinine, and so on). As mentioned above, this is very important for the formation and excretion of urea, which function is the removal of toxic nitrogenous wastes from the human organism.

Citrulline works together with citric acid, aspartic acid, and Mg to increase the release of nitrogen metabolites. A rare disease in humans, which is called citrullinemia, can lead to the accumulation of ammonia in the blood current, this occurs when the body suffers from the lack of enzymes necessary to catalyze urea cycle processes. Scientific reports show that when citrulline is added to the diet, the body activates the processes of converting L-citrulline to L-arginine in the liver, which in turn will lead to a decrease in ammonia rates in the blood. In addition, vitamin B6 supplementation can be helpful in such cases.

Citrulline Supplement in Bodybuilding

Citrulline supplement is very popular among bodybuilders. As a rule, athletes use citrulline malate, which is a common form of citrulline enriched with malic acid. According to many sports experts, malic acid can accelerate and improve the absorption of citrulline.

Many studies have shown that the substance has many useful properties that enhance the performance of athletes. In addition to the fact that citrulline plays an important role in the urea cycle (as discussed above), it also improves health and physical performance by providing the following effects:

  • It increases the production of nitric oxide in the body. This leads to the expansion of blood vessels. When the vessels expand, the muscles begin to receive more nutrients. As a result, the athlete receives better pumping, and the body activates the growth processes.
  • It increases the effect from administration of various amino acids, including BCAA (leucine, isoleucine and valine).
  • According to one study, people taking citrulline develops increased levels of growth hormone after exercise than those who do not take it (the study compared the group taking the citrulline and the group taking the placebo)
  • Citrulline reduces the increase in insulin levels in the plasma, which usually occurs after intensive workout.

One of the functions of citrulline is the faster removal of lactate, which is also known as lactic acid. Plus, if you add to this the above described positive points, you will get an excellent tool for increasing endurance, speed and other results in sports. This is evidenced not only by practice; a large number of scientific experiments prove this to us. For example, in one of the scientific studies carried out a few years ago, citrulline allowed cyclists to work 1.5% faster. According to another study, women, while taking citrulline, were able to perform significantly more repetitions in one set. By the way, it seems that in women, citrulline works slightly better than in men. This is due to the level of the female sex hormone, estradiol.

Citrulline Malate for Better Muscle Pump

Muscle pump is an increase in muscle volume due to blood flow and osmotic pressure. If you look at yourself in the mirror after training, you will see that your figure looks more pumped up. The muscles you worked on are filled with blood, swell, and become more visible under the skin. This is called the pumping effect. Within 30-60 minutes after training, the muscles are released from excess blood, which dissolves through the body until the next workout. As a result, your figure (and muscle definition) take on the usual outlines.

Muscle pump is a phenomenon due to which many people use citrulline malate for bodybuilding purposes. NO levels increase and, accordingly, improvement of blood circulation, help the body expand the walls of blood vessels. This leads to a greater inflow of blood, and thus to an increase in the intake of amino acids that make up the list of substances necessary for muscle growth. This leads to an increase in muscle fibers. Also at this moment the athlete will receive all other nutrients. That is, citrulline improves nutrition and muscle building without participating in the construction itself.

Well, there are also other benefits. By increasing the level of nitric oxide, the supplement also improves male erectile function.

Benefits of Citrulline for ED

Specialists say that soon they will be able to cope with erectile dysfunction without any Viagra and ED drugs. The main instrument of anti-ED therapy will be a cucumber, which can increase blood circulation in the genitals.

There are multiple ways of treating impotence, including lifestyle changes and bodyweight loss, but more often men resort to the help of Viagra. However, some doctors assure that citrulline-rich foods like cucumbers improve penile strength & hardness in male persons suffering from hypotension. In addition, citrulline allows the body to overcome psychoemotional stress & fatigue.

As we noted above, the substance is transformed to another amino called L-arginine, and it subsequently turns into NO. It is this substance that helps to widen blood vessels, improving blood circulation throughout the organism, including the genitals. In a study involving 24 male persons suffering from erection problems, 50 per cent of participants restored their male strength after one month of administering supplements with citrulline on an everyday basis. So, citrulline is a good natural remedy for ED.

Citrulline Dosage and Recommendations for Using

In different studies, scientists used different dosages of citrulline, which were from 4 grams to 18-20 grams. There are also studies where citrulline dosage was somewhere between 2-4 grams. A normal one-time dose can be considered 5-6 grams before training. But if you want to increase the dose, you can do it without fear of side effects. Citrulline can also be used on an ongoing basis, which will have a positive effect on your well-being. In this case, the dosage can be 2-3 grams per serving. The best time for citrulline administration is early morning or late evening. This time is not accidental, because citrulline, arginine and ornithine, positively influence the production of human growth hormone (HGH).

The substance can be taken simultaneously with protein cocktails, or added to your amino acid drink. It should also be noted that the combined use of aminos arginine and citrulline, gave a greater effect than their use individually. So try combining these supplements to get even better results.

Popular Questions about Citrulline

  • Can I eat watermelon to receive necessary dosage of citrulline? Most of the citrulline is contained in the rind of watermelon, not in the pink part. We do not think that you will be able to eat watermelon rind every day.
  • Does citrulline have side effects? Citrulline has high safety profile. If used in correct dosages, the product doesn’t cause side effects.
  • What foods are rich in citrulline? In addition to watermelon, citrulline is contained in the liver, legumes, nuts and dark chocolate, but in lesser quantities.