Few pre-workout ingredients have garnered as much attention as citrulline. Its role in enhancing athletic performance, promoting cardiovascular health, and even improving erectile dysfunction has made it one of the most popular supplements in the bodybuilding world.
There are two primary forms of citrulline: L-citrulline and citrulline malate. While similar, each offers unique benefits and applications, making it essential to understand the differences between the two.
What is Citrulline?
Citrulline is a non-essential amino acid primarily found in watermelon, but it can also be synthesized in the body. Once ingested, citrulline is readily converted into another amino acid, arginine, leading to increased nitric oxide (NO) production. Nitric oxide plays a crucial role in vasodilation, the process of widening blood vessels, which can enhance blood flow to muscles during exercise, leading to improved performance and recovery.
What is L-Citrulline?
L-citrulline is the purest form of citrulline, devoid of any additional compounds. When consumed, it bypasses the liver and enters the bloodstream directly, where it is then converted into arginine. This direct conversion process allows for sustained elevation of arginine levels, leading to prolonged nitric oxide production and enhanced vasodilation.
Benefits of L-Citrulline
Enhanced Vasodilation: By increasing nitric oxide levels, L-citrulline promotes better blood flow to working muscles, which can result in improved endurance and reduced fatigue during exercise.
Increased ATP Production: Some studies suggest that L-citrulline supplementation may enhance ATP production, the primary energy currency of cells, leading to improved exercise performance.
Support for Cardiovascular Health: Improved blood flow facilitated by L-citrulline may have beneficial effects on cardiovascular health, including lowering blood pressure and reducing the risk of heart disease.
What is Citrulline Malate?
Citrulline malate is a combination of L-citrulline and malic acid, a naturally occurring compound found in fruits. This compound is often used in pre-workout supplements due to its purported ability to enhance energy production and reduce muscle fatigue.
Many pre-workouts use Citrulline Malate as a way to artificially inflate their formula to make it look better. Citrulline malate is typically a 2:1 ratio, meaning 6 grams of citrulline malate contains 4 grams of citrulline and 2 grams of malic acid. The language used in advertisements by many pre-workout brands is often deceptive as they will state their formula contains 6 grams of citrulline, when really, they should be saying citrulline malate.
Benefits of Citrulline Malate
Improved Energy Production: Malic acid, combined with L-citrulline, plays a role in the Krebs cycle, a series of biochemical reactions that generate ATP, the body's energy currency. This can result in increased energy levels and improved exercise performance.
Reduced Muscle Fatigue: Citrulline malate has been shown to reduce the sensation of fatigue during exercise, allowing individuals to push harder and longer during workouts.
Enhanced Recovery: Some research suggests that citrulline malate may aid in post-exercise recovery by reducing muscle soreness and promoting faster healing.
Choosing the Right Form
When deciding between L-citrulline and citrulline malate, it's essential to consider your specific goals and needs. If your primary focus is on enhancing vasodilation and improving cardiovascular health, L-citrulline may be the preferred choice due to its direct conversion into arginine. On the other hand, if you're looking for a supplement that can provide both energy enhancement and fatigue reduction, citrulline malate might be the better option.
Conclusion
While L-citrulline excels in promoting vasodilation and cardiovascular health, citrulline malate shines in enhancing energy production and reducing muscle fatigue. Our pre-workout formula Malevolent was created with the pump being the main focus, which is why it contains a whopping 10 grams of L-citrulline.
Ultimately, the choice between the two forms depends on individual goals and preferences. Whichever form you choose, citrulline supplementation has the potential to unlock numerous benefits and optimize your performance both in and out of the gym.