Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Citrulline malate is widely used as an athletic and exercise aid, and its use is supported by a moderate level of scientific evidence. Several randomized controlled trials have investigated its effects on exercise performance, particularly in the context of resistance training and high-intensity exercise. The proposed mechanism involves citrulline's role as a precursor to arginine, which in turn boosts nitric oxide production, potentially enhancing blood flow, nutrient delivery, and the removal of metabolic waste during exercise. Malate is involved in the Krebs cycle and may help with energy production and reducing fatigue.

A number of studies suggest that citrulline malate supplementation can reduce feelings of muscle fatigue and improve performance in repeated bouts of high-intensity anaerobic exercise. For instance, a 2010 study by Pérez-Guisado and Jakeman (Journal of Strength and Conditioning Research) found that participants who consumed citrulline malate before exercise completed more repetitions and reported less muscle soreness in the following days. Other studies have shown modest improvements in aerobic performance and power output, though results are not universally consistent.

Meta-analyses indicate a small to moderate beneficial effect on muscular endurance, but not necessarily on maximal strength or aerobic performance. Most benefits have been observed with acute supplementation before exercise, rather than with chronic use. Overall, the evidence supports its use as an exercise aid, but the magnitude of benefit is moderate and may vary between individuals and exercise modalities.

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