Do you want to improve your workout performance and decrease post-workout soreness too? If so, taking citrulline malate may help. Results from one study show that it can help you perform more reps at each workout and feel less sore afterward.
Subjects in this study performed 2 bench press workouts on separate days. They performed 16 sets of bench presses total. The weight used at workout was heavy, equal to 80% of their 1 rep max (i.e. 120 lbs. if your max bench press is 150 lbs.). This is typically equal to a weight that you can only lift 5 times. They took a placebo supplement before the first workout and citrulline malate prior to the second. The total number of repetitions each subject completed per workout was recorded. The subjects also recorded how sore their muscles felt post-workout.
An analysis of the subjects workouts shows that taking citrulline malate pre-workout can help you perform more reps than when you take a placebo. The result in this study is significant too. Taking citrulline malate increased the number of reps completed by 52%. That the equivalent of performing 15 reps instead of 10. Another benefit is that they were significantly less sore following the workout were they took citrulline malate.
These results show that taking citrulline malate can help you do more, even when you’re working out hard. You’re likely to be less sore after a workout too, even though you are doing more work, whcih usually causes an increase in post-workout soreness. These benefits may help you workout more often and build more muscle and become stronger, faster.
Who Should Take Citrulline Malate?
This is a supplement that is worth taking when you are lifting weights intensely or performing similarly intense workouts. This includes sprint workouts and sports where that require several short, intense bursts of activity like basketball, soccer, and tennis.
What Supplements Contain Citrulline Malate?
There are several citrulline malate supplements from which you can choose. The one that I like best is Scivation Xtend. Each has its own benefits. Check out my reviews below to see which is best for your needs. Below is brief review of Xtend to help you learn more.
Every serving of Xtend has 1 gram of citrulline malate. You also get 5 grams of branch chain amino acids, and ample amounts of l-glutamine and electrolytes. This is a great supplement to drink if you want an all in one pre and post-workout shake. Another great thing about extend is that it tastes great. Just make sure you use at least 2 scoops in each serving to get an effective dose of citrulline.
Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22.