So why not just take arginine instead? Simply put, arginine is subject to a more rigorous path of digestion, going through absorption in the small intestine and liver before being released into general circulation.
Most of the benefits of L-citrulline occur because it increases L-arginine and nitric oxide levels in your body. Higher nitric oxide levels relax blood vessels, increase blood flow, and improve circulation. Benefits of Citrulline Malate. Citrulline malate is excellent for dilating your blood vessels, allowing for better circulation and better nutrient partitioning. Due to this blood vessel dilation, this supplement can help your muscles recover in a multitude of different ways.
Citrulline, on the other hand, can bypass all of this and go directly into the bloodstream, where it can boost nitric-oxide production.The ironic upshot to all of this is that citrulline ends up being a better booster of blood arginine levels than arginine—and without arginine's side effects, which can include fairly intense digestive distress for some people.But not all citrulline is created equal. When checking ingredient labels, you may have noticed two types of citrulline: L-citrulline and citrulline malate.
Let's investigate the research and you may find one is better suited for your goals. What Is L-Citrulline?L-citrulline is the natural form of citrulline. Although your body produces its own supply, consuming extra citrulline can have significant performance benefits. Found naturally in as well as on its own in certain supplements, citrulline plays a major part in two important processes. One, it helps boosts nitric-oxide levels, which can help dilate your blood vessels, allowing more oxygen and nutrients to be delivered to your muscles.
It also has a role in the removal of ammonia, a compound known to cause exercise-related fatigue, from your blood. Research on citrulline malate is relatively new but promising.
A recent study published in the European Journal of Sport Science reported that consuming 8 grams of citrulline malate before exercise resulted in increased maximal grip strength and improved lower-body explosive power.5 Another study conducted in advanced weightlifters found that 8 grams of CM increased the number of reps performed to failure across several sets of lower-body exercises.6Besides its effects on performance, CM can also reduce post-exercise muscle soreness. Research published in the Journal of Strength and Conditioning Research found that taking 8 grams of citrulline malate one hour before completing multiple sets to failure on the bench press led to a significant decrease in muscle soreness.7.