L-Citrulline Malate Overview
Citrulline Malate is the end result of attaching L-citruline to a malic acid molecule. When supplemented, L-citrulline converts into arginine in the kidneys. Citrulline is more efficient at increasing L-arginine in the body than supplementing with L-arginine*.
Citrulline to Malate Ratio
This ratio is two parts L-citruline to one part DL-malate. Many pre workout formulas use a 1:1 ratio, but some pre workout enthusiasts prefer the more powerful 2:1 ratio of citrulline to malate. The primary different between a 1:1 and a 2:1 ratio is the effective dosages. Less citrullate malate 2:1 is needed to achieve the same results as a 1:1 mix. You get more for your money with a 2:1 mix.
L-Citrulline vs L-Citrulline Malate
L-citrulline is effective at increasing arginine and causing the “pump” felt at the gym. However, citrulline malate not only elevates L-arginine levels, but it also increased muscular ATP efficiency in this animal study*.
Citrulline malate is preferred over taking L-citrulline alone, although a higher dosage is needed for the malate version since it only has half the amount of L-citrulline with a 1:1 ratio.
Citrulline Malate Dosage and Instructions
Optimal doses vary per individual, with most ranging from 5 to 8 grams taken with a meal about an 30 to 60 minutes before working out.
Synergy with Beta Alanine
L-citrulline malate and beta alanine are often stacked in pre workout formulas. There are also several anecdotal accounts of these supplements working well together. Still, there doesn’t seem to be scientific studies on their interactions.
After starting with no more than 5 grams to assess your tolerance, you may want to try up to 10 grams for the 2:1 citrulline to malate ratio. After a few weeks, you will likely stop feeling the pump from the citrulline. When this happens, cycle off and switch to agmatine for roughly the same amount of time.