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High Potency Cm Complex

Also known as: Citrulline malate, Cm, Citrulline-Malic Acid, Citrulline Malate

Overview

Citrulline malate is a compound formed by the amino acid citrulline and malic acid. Naturally found in watermelon and other fruits, it is widely used as a dietary supplement to enhance exercise performance. The primary applications involve increasing nitric oxide production, enhancing blood flow, and delaying fatigue during high-intensity workouts. Current research shows moderate support for its effectiveness, particularly in reducing muscle soreness and improving endurance among athletes. Various forms of supplements are available, notably powders and capsules, making it accessible for many users. Overall, citrulline malate holds promise as an ergogenic aid, with ongoing studies aimed at further elucidating its benefits.

Benefits

Citrulline malate has been shown to offer several benefits, primarily in enhancing exercise performance. Evidence indicates that it provides a small but notable improvement in high-intensity strength and power performance, particularly recommended for athletes engaging in intense training. Additionally, research suggests that it may reduce exercise-induced fatigue and improve muscle endurance. Some studies have shown that participants reported increased repetitions to failure in resistance training when supplemented with citrulline malate. The variability in study outcomes suggests that while the evidence is promising, the effects can range from small to medium in significance, depending on factors like individual physiology and exercise conditions.

How it works

Citrulline malate functions primarily by increasing the production of nitric oxide (NO) in the body, which enhances blood flow and nutrient delivery to muscles during exercise. This occurs through the stimulation of endothelial nitric oxide synthase (eNOS), leading to better vasodilation. Improved blood flow helps to reduce fatigue and may mitigate muscle soreness post-exercise. The compound also plays a role in the urea cycle, aiding in the removal of ammonia produced during high-intensity workouts, further contributing to its performance-enhancing effects.

Side effects

Citrulline malate is generally considered safe for most individuals when used appropriately. However, some users may experience gastrointestinal upset, which is the most common side effect noted (>5% occurrence). Uncommon or rare side effects have not been well-documented in the literature, but caution is generally advised for those with existing gastrointestinal issues. Moreover, there is a potential for interactions with medications affecting blood pressure; thus, individuals on such medications should consult a healthcare professional before use. There are no well-established contraindications, but pregnant or breastfeeding women should seek medical advice prior to supplementation.

Dosage

The typical recommended dosage of citrulline malate ranges from 6 to 10 grams, with 6 to 8 grams often cited as the minimum effective dose. It is best taken approximately 30 to 60 minutes before exercise to maximize performance benefits. Various forms such as powders and capsules are commonly available, and it is crucial to consider factors affecting absorption, such as stomach pH. While no maximum safe dose is well-established, moderation is advised due to variations in individual tolerance and the lack of comprehensive long-term safety data.

FAQs

Is citrulline malate safe for everyone?

Citrulline malate is generally safe for most people, but those with specific health conditions should consult a healthcare provider.

When should I take citrulline malate for the best results?

It's recommended to take citrulline malate 30 to 60 minutes before exercise for optimal performance enhancement.

Can citrulline malate replace proper training?

No, citrulline malate is a supplement that may enhance performance, but it should not replace proper training and nutrition.

How does citrulline malate improve exercise performance?

It increases nitric oxide production, enhancing blood flow and reducing fatigue during high-intensity exercise.

What are the common side effects of citrulline malate?

The most common side effect is gastrointestinal upset, present in a small percentage of users.

Research Sources

https://bjsm.bmj.com/content/52/6/376 – This meta-analysis assessed the effectiveness of citrulline malate in improving high-intensity strength and power performance, concluding with small beneficial effects across various studies.
https://pubmed.ncbi.nlm.nih.gov/32293681/ – This systematic review indicated that citrulline malate supplementation could reduce fatigue and improve muscle endurance, though noted limitations included a lack of comprehensive data on long-term effects.
https://journals.humankinetics.com/view/journals/ijsnem/31/4/article-p350.xml – The review highlights findings from multiple RCTs that demonstrated increased repetitions to failure following citrulline malate supplementation, emphasizing the need for careful interpretation due to small sample sizes.
https://www.science.gov/topicpages/r/reviews+existing+literature.html – A comprehensive overview of existing literature on citrulline malate, synthesizing findings from diverse studies and discussing their methodologies.
https://pubmed.ncbi.nlm.nih.gov/30895562/ – This article detailed the biological mechanisms of citrulline malate, highlighting its role in nitric oxide production and muscle recovery, providing a foundational understanding of its ergogenic properties.