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hey guys in this video we'll be looking
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at the supplement citrulline malate
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and whether or not it has any benefit on
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muscle gain and or sports performance
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i'm ed whittaker performance
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nutritionist and fat loss muscle
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this is the channel that brings you all
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the need to know info on how to fuel
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and train to be your strongest self
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here's an outline of what citrulline is
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what it does and later we'll dive a
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little deeper into the science
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citrulline is an amino acid that is
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turned into arginine another amino acid
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arginine boosts nitric oxide synthesis
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in the body which has shown
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many benefits for athletic performance
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vascular health and erectile dysfunction
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nitric oxide is a key component of most
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supplements especially pre-workouts that
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but it can't be supplemented directly so
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it has to come from either citrulline or
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now let's get deeper into the science
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citrulline malate is the most widely
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researched form of the supplement and
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it's shown the best results over
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supplementing with just arginine as
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citrulline malate actually increases the
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levels of arginine it's also absorbed
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easier which means less
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upset stomachs citrulline is bound to
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malate also known as malic acid
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malic acid is used in the body's
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production of energy or atp when malic
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acid is bound to with another supplement
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it can provide more atp basically making
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it that bit more potent
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why do we want enhanced nitric oxide
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production first it decreases the amount
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of oxygen needed for sub-maximal
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which means not an all-out effort i.e
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weightlifting for reps rather than a
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next it can enhance exercise tolerance
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and performance allowing you to work
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harder for longer one study showed an
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increased performance by 2.8 percent
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which sounds small but actually it makes
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so if you've hit a training plateau this
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could give you that edge to move past it
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finally nitric oxide increases
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vasodilation giving you not only a great
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but also increased delivery of oxygen
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and nutrients to the muscles
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so why would we want to supplement with
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citrulline well first off
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few foods actually contain citrulline
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watermelon being one of the only ones if
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you want to take advantage of the
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potential effects you'll need to
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supplement with the stuff
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or eat a load of watermelons how much
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should you take of this super soap
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and how long for well most studies look
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at the short-term effect over a few days
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for the best results you'll need around
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six to eight thousand milligrams a day
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an hour before training in one dose and
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then on your known training days
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split it in several doses across the day
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citrulline malate boosts the production
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of arginine arginine facilitates the
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production of nitric oxide
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which helps fight off fatigue during
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exercise most researchers agree that
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citrulline looks promising
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a little more research is needed with
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more people and in more real world
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good news is if you have your nutrition
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and your training on point cichlid may
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well give you that edge
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did that answer all your questions as
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always if you have any more
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let me know in the comments and remember
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to like and subscribe to the my protein
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youtube channel for more great
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evidence-based nutrition info
