Citrulline malate

Tier 2 — promising · Muscular endurance · Blood flow

Citrulline malate is a combination of the amino acid L-citrulline and malic acid that raises plasma arginine more effectively than arginine itself, supporting nitric oxide synthesis and ammonia clearance. A 2021 meta-analysis of 8 RCTs (Varvik, PMID 34010809, 137 participants) found citrulline malate increased total repetitions to failure by 6.4% (small SMD 0.196) during resistance exercise. A separate 2020 meta-analysis (Rhim, PMID 33308806, 13 RCTs, 206 participants) confirmed significant reductions in perceived exertion and 24-hour post-exercise muscle soreness. Importantly, a 2021…

Dose: 6–8 g citrulline malate (2:1 ratio) 40–60 minutes before exercise, on an empty stomach or light meal. Pure L-citrulline at 3–4 g provides equivalent citrulline content with potentially lower malic acid load.