You turn your pre-workout around and see “citrulline malate”. It is a long name for an ingredient with a clear link to how your body controls blood flow.
We sell Citrulline Malate as an unflavoured powder. If you are thinking about adding it to your routine, here is what the name means and what to check before you scoop.
Start with citrulline
Citrulline is an amino acid your body makes. Your body turns it into another amino acid called arginine. Arginine then helps your body make nitric oxide.
Nitric oxide is a signal. It tells the muscle in your blood vessel walls to relax. Yes, you read that right. Your blood vessels have muscles too. When those muscles relax, the vessels widen, making room for blood to flow.
That is why citrulline shows up in products sold for a muscle “pump”. You know that full, tight feeling in your muscles during a good set? Arnold Schwarzenegger was quite the fan.
“The greatest feeling you can get in a gym or the most satisfying feeling you can get in a gym is the pump.”
Arnold Schwarzenegger, Pumping Iron
Hard to beat Arnold for enthusiasm.
What does malate add?
Citrulline malate combines citrulline with malate. Malate is involved in the cycle your cells use to release energy from food. You may know it as part of malic acid.
The full name matters when you read a label. A gram of citrulline malate includes both parts. A gram of L-citrulline refers to the citrulline itself.
What does a 2:1 label mean?
Some products list a ratio such as 2:1. When that ratio is given by weight, it means two parts citrulline to one part malate.
This matters when you compare products. Two scoops that weigh the same can give you different amounts of citrulline, the part your body turns into arginine.
For example, 6g of a 2:1 mix contains about 4g of citrulline and 2g of malate. In a 1:1 mix, that same 6g contains 3g of each. These are label maths examples. Follow your tub’s directions for your serving.
Check the ratio and the amount per serve together. That helps you compare how much citrulline you get for your money. A bigger scoop does not always give you more citrulline.
If the ratio is missing, ask the maker. We have used 2:1 as an example here; check your current product label for its own formula.
What about your last few reps?
Researchers have tested citrulline malate before strength training. In one trial with trained lifters, men completed more reps across sets of leg presses, hack squats and leg extensions after taking it.
Other trials have found no extra reps. Think of it as an optional part of your training routine, with your meals, sleep and training plan still doing the main work.
And yes, a good pump makes that gym-mirror check pretty hard to resist. We get it. Suddenly, every mirror is worth a second look.
Enjoy the pump, and keep a simple record of your weights and reps too. Compare similar sessions over time to see how your training is going.
Check your current mix first
Your pre-workout may already contain citrulline. Read that label before adding another powder. Check the total amount and follow the directions on the products you use.
We offer Citrulline Malate in an unflavoured 250g tub. Use the directions on your current tub for serving and mixing details. If you need help reading the formula, ask our team.
Reading the rest of your pre-workout label too? Our beta-alanine guide explains the tingle and what that ingredient does in your muscles.
