Episode 25 covers why you need to add citrulline malate to your pre- and intra-workout stack. We discuss what citrulline malate is, what it does for your body, how it helps your workout, and provide 2 research studies that give you results in numbers.

This episode is also available as a blog post here.

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References

Bendahan, D., Mattei, J.P., Ghattas, B., Confort-Gouny, S., Le Guern, M.E., Cozzone, P.J. 2002. Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine. 36, pp. 282-289. Available from: http://dx.doi.org/10.1136/bjsm.36.4.282

Callis, A., Magnan de Bornier, B., Serrano, J. J., Bellet, H., & Saumade, R. 1991. Activity of citrulline malate on acid-base balance and blood ammonia and amino acid levels. Study in the animal and in man. Arzneimittel-Forschung. 41(6), pp. 660–663. Available from: https://pubmed.ncbi.nlm.nih.gov/1930358/

Pérez-Guisado, J., Jakeman, P.M. 2010. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of Strength and Conditioning Research. 24(5), pp. 1215-1222. Available from: https://doi.org/10.1519/JSC.0b013e3181cb28e0

Rhim, H.C., Kim, S.J., Park, J., Jang, K. 2020. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. Journal of Sport and Health Science. 9(6), pp. 553-561. Available from: https://doi.org/10.1016/j.jshs.2020.02.003