The athlete's body, due to constant heavy loads and the need to supply a large volume of muscles with micronutrients, needs a special approach to nutrition. Nutraceutical preparations can be used to satisfy the deficiency of vitamins, minerals and amino acids.
Citrulline malate or citrullus is the non-essential amino acid L-citrulline associated with an organic salt molecule (malate). The supplement is used in sports nutrition for powerlifters and bodybuilders to accelerate the growth of muscle mass and increase its functionality. Athletes and athletes who practice intense aerobic activity use the supplement to increase endurance and normalize blood pressure.
What it is?
Citrulline is a nonessential amino acid that the body obtains from plant-based protein foods. It is found naturally in watermelons. Thanks to its synergistic action, together with other active trace elements, vitamins and hormones, citrulline plays an important role in sports nutrition.
To metabolize and eliminate excess nitrogen, our body starts a chemical cycle of converting several organic acids into urea, which is then fully filtered and excreted by the kidneys. Citrulline is an intermediate product of the interaction of ornithine with carbomyl phosphate. It is this compound that binds excess nitrogen.
With intense exercise, muscle fibers produce large amounts of ammonia, which, when accumulated, causes a feeling of overwork, heaviness and weakness in the body. Artificially adding citrulline supplements to the diet helps increase urea production, and therefore bind free hydrogen nitrite before it causes asthenia. The presence of excess citrulline in the body leads to an increase in the level of arginine in the blood. The resulting nitric oxide as a byproduct increases blood flow to the muscles and promotes muscle pumping.
Malic acid salts - malates are better known in the food industry as preservatives and stabilizers. They perform a similar function in maintaining the chemical stability of citrulline and allowing the body to function properly.
Mechanism of action
Both malate and citrulline are directly involved in the Krebs cycle. One substance enhances the action of another. With the help of malate, mitochondria actively convert proteins, fats and carbohydrates into energy. Thus, the additional introduction of malic acid into the diet can increase the energy productivity in striated cells. At the same time, malates are necessary for the processing and absorption of lactic acid salts, and Citrulline Malate removes acid from the body, reducing the concentration of substances that cause fatigue and pain during and after exercise. The duration and intensity of aerobic and anaerobic exercise can be increased, and the functionality and architecture of the muscles can be improved.
Composition and indications for use
Most sports nutritional supplements contain an amino acid and a malate in approximately equal proportions. For 100 grams of dry mix, there are 55-60 grams of citrulline and 40-45 grams of the latter.
Sometimes the complex is additionally enriched:
- arginine, to increase the elasticity and conductivity of blood vessels;
- carnitine, which stimulates the processing of fats and the work of the heart muscle;
- carnosine, as an antioxidant;
- creatine, which accelerates the growth of muscle volume;
- B vitamins, zinc and other micronutrients.
The drug has a pronounced positive effect in solving problems associated with:
- Protein deficiency, which has no endocrine causes and is associated with malnutrition or a predominantly vegetarian diet.
- Chronic fatigue and rapid fatigue due to physical exertion in sports or hard work.
- Erectile dysfunction, including those associated with complications of diabetes.
- Muscular asthenia of various etiologies.
- Metabolic disorders.
- Recovery after injuries and surgeries.
Citrulline malate can be taken in old age as a tonic and immunomodulatory agent.
Benefits of Supplement During Active Workouts
The use of complexes containing citrulline and malic acid is advisable both during the regular training process and in preparation for the competition. The supplement helps athletes maintain vigor and strength longer, and less fatigue. Such support is especially relevant for athletes whose loads are of an interval nature, for example, hockey players, football players and swimmers.
The benefits of the supplement are:
- an increase in the level of arginine in blood plasma;
- an increase in the volume and functionality of muscle mass;
- increasing the energy potential of body cells;
- mobilization of the immune system;
- maintaining nitrogen balance;
- improving sexual functions.
Dosage and rules of admission
The average daily supplement rate for an actively exercising athlete is 8 grams. It is advisable to divide this amount into two receptions: the first one 30 minutes before the start of the workout, the second one an hour before bedtime.
For the treatment and prevention of muscle weakness, fatigue, metabolic disorders or impotence, the dosage will be different. They are calculated individually, based on the age, gender, weight and general condition of the patient.
Both substances from dietary supplements quickly bind to other trace elements contained in food. To achieve the greatest effectiveness, it is better to consume citrulline malate on an empty stomach, 2-3 hours after a meal.
The speed and duration of the additive
Taken on an empty stomach, citrulline increases blood arginine levels within an hour and continues to keep it above average for 24 hours. The beneficial properties of the amino acid in combination with a stabilizer have a cumulative effect.
Sustainable growth of muscle mass, endurance and activity can be achieved after a month of systematic use. In this case, the instruction warns of the need to stop using the drug after 2-3 months. You can continue after a break equal to the length of the course.
Scientific rationale for the application
The beneficial properties of citrulline malate have been confirmed by scientific experiments. Placebo-controlled studies have proven:
- Decrease in fatigue, decrease in the intensity of muscle pain after a daily and two-day interval in 40% of the subjects.
- An increase in the number of approaches for weightlifters by 53%.
- Increase the production of molecules of adenosine triphosphoric acid by 34% during training.
- Recovery of phosphorocreatine after the end of loads by 20%.
In general, in comparison with the group of athletes who received a pacifier, the subjects showed greater activity and endurance. Metabolic rates were also higher.
The positive influence of the supplement on the quality and intensity of the training process made it popular among athletes of various fields.
Precautions
Citrulline malate is considered a relatively safe drug. With an increase in the prescribed daily dosage and prolonged uncontrolled intake, negative reactions from the gastrointestinal tract are possible.
Contraindications to the prescription of the supplement are:
- Allergies and individual reactions to components.
- Ulcerative processes in the esophagus, stomach and duodenum.
- Renal failure and kidney disease in the acute period, urolithiasis.
- Gout and autoimmune diseases associated with high urea levels.
- Pregnancy and lactation.
- Age up to 6 years.
Caution should be used for those on a low sodium diet.
Before you start taking citrulline, you should consult with your doctor and undergo the necessary examinations so as not to harm your health.
The effectiveness of citrulline in combination with malate
The modern nutraceutical industry produces many analogues of the drug. Citrulline is combined with other amino acids, proteins, vitamins, and minerals. However, its combination with malic acid has received the greatest efficiency and demand in sports and bodybuilding.
Citrulline malate contributes to the rapid delivery of the amino acid to the cells, which means that you will feel the positive effect soon after you start training. Other forms of release, such as L-citrulline, require a minimum of a week course before tangible changes appear.
The supplement can be purchased on specialized sites, in sports nutrition stores, fitness clubs, or bought in regular pharmacy chains.
