Synopsis

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

Citrulline aspartate is a compound commonly used in sports nutrition and studied for its effects on muscle performance and recovery. Scientific interest in citrulline aspartate stems primarily from its two constituents: citrulline and aspartate. Citrulline is an amino acid involved in the urea cycle, contributing to the removal of ammonia, a byproduct of intense exercise, which can lead to fatigue. Aspartate also plays a role in the urea cycle and energy production.

Several clinical studies have investigated citrulline aspartate supplementation in the context of exercise. Research has shown that citrulline aspartate may reduce perceived muscle fatigue and improve endurance performance in both athletes and non-athletes. Some studies have demonstrated improvements in the number of repetitions performed during resistance training and reduced muscle soreness post-exercise. The proposed mechanisms include enhanced ammonia clearance, improved nitric oxide production (leading to better blood flow), and increased ATP production during exercise.

However, evidence is still moderate and somewhat mixed, with some trials showing only modest or non-significant benefits, and the majority of research has focused on acute supplementation rather than long-term effects. Overall, the scientific literature supports a moderate benefit for muscle performance and reduced fatigue, but more large-scale and long-term studies are needed to solidify its role. Thus, the evidence is rated as 3 out of 5.

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