Benefits Of Citrulline Malate For Your Bodybuilding Goals

Citrulline malate is an effect performance supplement designed to improve all aspects of your bodybuilding goals.

Citrulline malate is most commonly found in pre-workout supplements, but has begun to take the health and fitness industry by storm as a lone supplement. With one of its main benefits being a positive effect on your vascular system, your overall workout and recovery will improve on top of a host of other benefits to really see solid growth and well-rounded gains.

While it is produced naturally in the body, taking it in supplement form will increase levels to really enhance physical fitness and performance. With debate surrounding the effectiveness of this supplement, for some, citrulline malate seems to work just fine, while others find it more challenging to see results and would rather stick with something else. Since citrulline malate is typically combined with a host of other supplements when formulated in a pre-workout, many are more likely to accept it in this form as opposed to isolated since many other ingredients are at play as well.


What Is Citrulline Malate?

To start, citrulline is an amino acid, but unlike others, it is not used to build proteins. It is actually one of three amino acids that are found in the urea cycle, which is responsible for removing harmful compounds from your body. Citrulline does this along with help from ornithine and arginine.

As a non-essential amino acid, it means citrulline can be synthesized within the body. Along with its vital role in the urea cycle, it also works to produce nitric oxide which works as a vasodilator to improve blood flow to deliver oxygen all around your body (1).

It is important to understand where the malate portion of this supplement comes into play. Malate is an essential component of the Tricarboxylic Acid (TCA) Cycle which uses fats and carbs for energy production to help the process of producing ATP (2). This energy is then used for your muscles to smoothly and effectively contract and keep you moving.

The benefits of combining citrulline with malate not only enhances the sole effects of each, being energy and nitric oxide production along with assisting the urea cycle, but also enhancing muscle function and serving as a powerful and worthwhile performance enhancing aid.

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Benefits Of Citrulline Malate

Delay Muscle Fatigue

By promoting increased aerobic energy, citrulline malate has the ability to help delay muscle fatigue to keep you working harder and for longer (3). A great synthesis and production of ATP means more energy to power your through any tough workout that could induce unwanted fatigue. Not only can citrulline malate lengthen time in weight training, but also increase explosive power and bodyweight performance.

Improve Exercise Endurance & Weight Training

The ability to increase oxygen delivery to the muscles improves exercise performance to cover longer distances, especially in those sports that require it. By increasing the oxygen content in the muscle tissues, it improves oxygen usage in the muscle being used (4). So while your body may not use more oxygen as a whole, you optimize the amount of oxygen used for that specific working muscle. This works for both exercise performance, as well as weight training.

Promote Better Utilization Of Amino Acids

Amino acids are the primary building blocks of energy and muscle growth and taking citrulline malate can actually improve your body’s ability to fully use all the amino acids consumed for fuel to ensure nothing goes to waste. Fully optimized amino acids can increase blood flow, improve workout performance, and assist in recovery once your workout has ended.

Reduce Lactic Acid & Toxic Buildup

With the added bonus of increasing blood flow, this allows you to reduce lactic acid and ammonia buildup by working to sweep them out of your muscles quickly (5). Along with reducing fatigue, you will feel a serious boost mid-workout where you normally start to fade to see increased muscle growth and weight loss.


Dosage & Safety Of Citrulline Malate

For most people, a daily dose of around 6-8 grams of citrulline malate is enough to give them these great benefits, but some research has suggested as low as 3 grams will elevate performance. With no known side effects at these doses, citrulline malate has taken over as a safe and effective product for all of your fitness and performance needs.

Recommended Product


National Bodybuilding Co. has created a great pre-workout supplement called Stage Ready Pre-Workout which delivers quality muscle pumps, enhanced stamina, and a solid boost of energy to really elevate your performance. Through an advanced formula with proven effectiveness, this pre-workout has the ability to hydrate and buffer muscle tissue, raise nitric oxide levels, optimize ATP production, and boost neurotransmitter synthesis.

Citrulline malate is a key ingredient in this pre-workout and each serving contains 5 grams, well within the range of an effective dose for this supplement. With great ingredients and a clean formula from a rising sports supplement company, it is no wonder by National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in the GI Supplement Awards.

Check out National Bodybuilding Co. Stage Ready Pre-Workout and the other finalists for Best Pre-Workout in the GI Supplement Awards here!

Wrap Up

Citrulline malate is a rising supplement in the health and fitness game for a host of benefits it provides to your training and performance goals. As a main ingredient in pre-workout supplements, it is important for us to understand why citrulline malate is so sought after. A combination of citrulline and malate is perfect to enhance not only the sole effects of each, but also work to provide extra benefits to muscle function, contraction, and overall performance. With a wide range of daily intake and no real side effects, this supplement seems to be one that many would love. Consider citrulline malate for your workout and performance today and see what this much sought after supplement can do for you.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato


  1. National Library of Medicine National Center for Biotechnology Information. “Citrulline”. (source)
  2. Mailloux, Ryan J.; Beriault, Robin; Lemire, Joseph; Singh, Ranji; Chenier, Daniel R.; Hamel, Robert D.; Appanna, Vasu D. (2007). “The Tricarboxylic Acid Cycle, an Ancient Metabolic Network with a Novel Twist”. (source)
  3. Takeda, Kohei; Machida, Masanao; Kohara, Akiko; Omi, Naomi; Takemasa, Tohru (2011). “Effects of citrulline supplementation on fatigue and exercise performance in mice”. (source)
  4. Perez-Guisado, Joaquin; Jakeman, Philip M. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
  5. Wax, Benjamin; Kavazis, Andreas N.; Weldon, Kevin; Sperlak, Joseph (2015). “Effects of Supplemental Citrulline Malate Ingestion During Repeated Bouts of Lower-Body Exercise in Advanced Weightlifters”. (source)
Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.