What is the difference between L-Citrulline Vs. Citrulline Malate?
This article is intended to offer useful information about the core differences between L-Citrulline and Citrulline Malate. Although the two sound very similar, there is one which far outweighs the other in terms of having a much greater impact on your performance.
Read on to learn which is the best to take, and why!
There has been a lot said about the benefits of Citrulline Malate and many questions raised in our community about this too. Although there is new research being carried out, there is already a lot that has been done to prove the worthiness of this core ingredient. As such, we thought we would write about the two, comparing the compounds, effects, and results, along with backing this up with statements made from across the industry to support our case.
In the past, Citrulline ranked highly alongside arginine for use in a pre-workout formulation. At present, arginine is far less prominent due to its digestion path being far more complex and it taking longer to actually reach the bloodstream and make a difference to your workout. So now we know why Arginine is out, let’s talk a little more about why you need to sit up and pay attention where Citrulline is concerned.
Why Is This?
Citrulline acts as a pre-cursor of arginine, meaning it is used to produce arginine in the body. The reason this matters, is that it provides a heavy stimulation towards the production of Nitric Oxide (NO) within the body. NO is a vasodilator that will typically increase the blood flow to muscles and helps to expand the blood vessels at the same time. Citrulline is also fast-acting as it is immediately absorbed into the bloodstream and gets to work instantly on boosting the production of NO.
There are two types of Citrulline, which is what this article is here to address.
What is L-Citrulline?
It is a non-essential amino acid. When digested, the body converts L-Citrulline into nitric oxide and a different type of amino acid called L-arginine. These two particular compounds are each essential for blood vessel and heart-health, they are also considered to boost the performance of your immune system. The second key benefit is that it actively removed ammonia from the blood, a compound that is known to contribute to fatigue from exercise.
This is the most natural form of Citrulline. The human body does produce Citrulline of its own accord. However, supplementing can bring about superb performance rewards.
Why do people take it?
There are many reasons people take L-Citrulline, and it is not only used in the sports nutrition sector. Because it helps to relax the arteries, it can help people to treat and prevent illness and other specific diseases. However, the part that interests us most relates to the improvements it can provide in the protein levels of muscles. It is also regularly taken to help build muscle and enhance athletic performance.
What Results do People Report after taking L-Citrulline?
We have searched the internet to find real-life studies in order to give you a direct answer to this question. You will also find links to these studies in the text below.
Research reports that following the consumption 2.4g of L-Citrulline on a daily basis for an 8-day window, the individuals reported better oxygen consumption, enhanced power output, and improved exercise performance. When taking alongside the glutathione antioxidant, this also resulted in better levels of nitric oxide after repetitive sessions of resistance exercise.
However, there has also been research which suggests that L-Citrulline supplementation had had a negative impact on running times when specific testing was conducted. While it might not directly impact those only concerned with lifting weights, endurance athletes or those who enjoy such activities might wish to avoid the use of this supplement if any important training is on the horizon.
What is Citrulline Malate?
Having already explained the details of L-Citrulline, in this section, we talk about how Citrulline Malate is different. More importantly, you will want to know which of the two can better boost your overall performance.
The only real difference between the two is that Citrulline Malate includes Malic Acid. While a seemingly minor difference, the results from using this version of Citrulline are certainly compelling enough to warrant this post and serve as a justification and proof that this version is reported to work far better and boost your overall performance more comprehensively.
Why do people take it?
Malate is a vital element of the tricarboxylic cycle or TCA for short. This is just one of the ways your body produces energy. Therefore, increase the Malate, increase the production of energy, it’s that simple.
Using Citrulline Malate gives you all the benefits of getting extra nutrients, oxygen, and blood to your muscles while helping to power you through your workouts with a boost of energy to help up your performance levels at the same time.
What Results do People Report after taking Citrulline Malate?
Although still fairly new, the studies that have been conducted so far are bringing incredibly promising results. The first research that we are going to draw from in this post was published by the European Journal of Sports Science; they found that by taking 8g of Citrulline Malate pre-workout helped participants to enhance their lower-body explosive power and boost their maximal grip strength
A separate study also examined results with a group of intermediate weightlifters, who also took 8g per day. The final findings were that participants were able to boost the number of repetitions performed over numerous sets of lower-body exercises.
Aside from the very real benefits it brings to sports performance, Citrulline Malate has another, exceptionally beneficial trait. According to research carried out by the Journal of Strength and Conditioning, it is also useful in helping to lessen the muscle soreness that can occur post-workout. A total of 8g was taken, one hour prior to a workout; this study clearly found that by taking this supplement, the post-workout muscular soreness was significantly decreased.
While both products each have their own merits, the whole-body benefits and undeniable advantages that Citrulline Malate brings to your workout and your recovery make it stand out head and shoulders above L-Citrulline. Something else that might make you reconsider using L-Citrulline is the fact it needs to be pre-loaded and can take a week of regular usage before it becomes effective. With Citrulline Malate, you need to take it one hour before your workout, making it quick, easy, and super-effective.
A Final Note from Us
Always make sure you get your dosage correct as there are differences between how much Citrulline Malate and how much L-Citrulline one should take. It is always best to confirm the up to date guidance on the labels.