Citrulline malate is a popular supplement known for its potential benefits on muscle growth and performance during exercise. It is a combination of citrulline, a non-essential amino acid, and malate, a form of malic acid. The main ways in which citrulline malate may aid muscle growth are through enhancing oxygen uptake, reducing fatigue, and improving muscle protein synthesis.

1. Improved Aerobic Energy Production: Citrulline malate supplementation has been shown to promote aerobic energy production in exercising muscles. This occurs through a significant increase in oxidative ATP production and an improved rate of phosphocreatine recovery after exercise¹².

2. Enhanced Exercise Performance: Studies suggest that citrulline malate can enhance exercise performance by increasing endurance during high-intensity workouts³. The supplement works by increasing nitric oxide production, which results in better blood flow and oxygen delivery to the working muscles⁴.

3. Muscle Protein Synthesis: Citrulline malate stimulates muscle protein synthesis by reallocating ATP consumption towards muscle protein synthesis⁵. This can contribute to increased muscle mass and strength.

4. Reduction in Fatigue: Supplementation with citrulline malate can help reduce the sensation of fatigue during exercise, allowing for longer and more intense workout sessions⁶.

5. Skeletal Muscle Growth: Research found that citrulline supplementation increases the expression of PGC-1α, which is associated with increased skeletal muscle weight and improved exercise performance⁷.

It's important to note, however, that some studies report mixed results regarding the effectiveness of citrulline malate in certain types of training. For instance, some studies did not find significant improvements in performance or reduction in muscle soreness⁸.

Overall, while citrulline malate has shown promise in several areas that could contribute to muscle growth, its effectiveness may vary depending on individual response and the specific exercise protocols used.

Footnotes

1. Citrulline/malate promotes aerobic energy production in human exercising muscle ↩

2. Effect of citrulline malate supplementation on muscle function and bioenergetics during short-term repeated bouts of fatiguing exercise ↩

3. Acute Effect of L-Citrulline Supplementation on Resistance Exercise Performance and Muscle Oxygenation in Recreationally Resistance Trained Men and Women ↩

4. l-Citrulline Supplementation-Increased Skeletal Muscle PGC-1α Expression Is Associated with Exercise Performance and Increased Skeletal Muscle Weight ↩

5. Citrulline stimulates muscle protein synthesis, by reallocating ATP consumption to muscle protein synthesis ↩

6. Citrulline/malate promotes aerobic energy production in human exercising muscle ↩

7. l‐Citrulline Supplementation‐Increased Skeletal Muscle PGC‐1α Expression Is Associated with Exercise Performance and Increased Skeletal Muscle Weight ↩

8. Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females ↩