L-Citrulline VS Citrulline Malate: Which One Is the Best?

L-citrulline and citrulline malate are both dietary supplements commonly found in pre-workout mixes. Their chemical composition is quite similar, as are their effects. The difference is that L-citrulline generally leads to better muscle pumps and endurance, while citrulline malate goes beyond that, also offering a boost to energy production and less post-workout soreness. The benefits of taking these supplements are therefore clear, but which one is the better choice? For a full citrulline comparison, read the rest of the article below.

What Is L-Citrulline?

L-citrulline is the pure form of an amino acid derived from watermelon, which the body subsequently converts into L-arginine, another substance that helps athletes perform at their peak during strenuous activity. These compounds are often found in pre-workout supplements due to their numerous benefits, including boosts to muscle strength and endurance.

What Is Citrulline Malate?

Conversely, citrulline malate is a sister compound to L-citrulline and is also derived from it by adding malic acid. The addition of acid plays into what is called the Krebs cycle, which improves ATP production and also reduces post-workout soreness. Many people choose citrulline malate over L-citrulline for these added benefits.

So Shouldn’t Citrulline Malate Be the Clear Winner?

We’ll hold off on our final judgment until the end of the article, though it seems clear at first glance that the simple addition of malic acid gives citrulline malate a clear edge. The debate isn’t that easy to conclude, however. In the fight between L-citrulline vs citrulline malate, there are other factors that we can include in the debate to obtain a broader perspective.

Available Body of Research

Most scientific studies conducted on the efficacy of pre-workout supplements that contain citrulline-adjacent compounds were carried out on products that used L-citrulline, not citrulline malate. Therefore, though there are hardly any concerns regarding the latter’s safety, it’s a simple matter of fact that L-citrulline is the more studied substance. For most of us, this will not really impact our decision-making. However, those who’re just dipping their toes into the topic of workout supplementation may not be as eager to get involved with something that doesn’t have as robust a body of research behind it.

Personal Goals

The addition of malic acid means that citrulline malate comes with extra benefits, as mentioned. It allows athletes to boost their energy production by enhancing ATP production, making it particularly useful for longer periods of intense activity, where improved endurance can be a true game-changer in terms of performance. However, L-citrulline still retains the capability of improving blood flow and nitric oxide production, which increases the intensity of your muscle pumps. In essence, this means that avid gymgoers will get 99% of the benefit they need from L-citrulline malate without any real need to rely on citrulline malate. Simultaneously, those who don’t just lift weights but include lots of high-intensity cardio and prolonged endurance training will benefit more from supplementing with citrulline malate.

Standardization of Dosage

Most pre-workout supplements that contain L-citrulline will use a standardized dosage of between 6 to 8 grams per serving. The same cannot be said for citrulline malate, as different manufacturers use different dosages. If maintaining a consistent intake is important to you, this is something you should likely look into. It’s also worth noting that citrulline malate servings aren’t purely made of citrulline. The compound is typically available in a 2:1 ratio, meaning that for every 6g serving, you only get 4g of citrulline, with 2g being malic acid. This means you might need a larger serving of citrulline malate to match the pure citrulline content found in L-citrulline supplements. While the malic acid does offer its own benefits, those specifically seeking the pump and endurance effects of citrulline might prefer the undiluted form.

Cost Considerations

Based on the above analysis, by purchasing pure L-citrulline mixes rather than citrulline malate, you’re technically getting a better bang for your buck. The difference will be slight, but over the years of training, it will add up to a pretty penny for sure.

Taste Preferences

Due to the addition of citrulline malate in the mix, pre-workout mixes that include it in the ingredients often taste significantly more acidic compared to ones without it. L-citrulline, on the other hand, does not have a taste, making it a little easier to drink. The difference isn’t massively noticeable, but in case you don’t like acidic foods and drinks, L-citrulline might be the better choice for you.

Which Is Better: L-Citrulline or Citrulline Malate?

Let’s start off by stating the obvious: you do not need to take both. Stacking supplements is often a valid strategy to get the most out of your performance, either by maximizing your pre-workout energy or facilitating post-workout recovery. However, given the similar profiles of these two compounds, that’s out of the question. To bring this matter to a close, though, it’s clear that citrulline malate has a noticeable edge over L-citrulline. By taking a pre-workout supplement that has citrulline malate in it, you gain the following benefits:

• All the benefits of L-citrulline (improved blood flow, better pumps, enhanced endurance)
• Increased ATP production through the addition of malic acid
• Reduced post-workout muscle soreness
• Better overall workout performance due to improved energy production

The Takeaway

Through this citrulline comparison, we’ve discussed that, though both supplements are great at what they do, citrulline malate comes out slightly ahead. The addition of malic acid creates the added benefit of a boost to energy production, making it more useful in the context of increasing your effort in the gym. This translates to better results while also reducing muscle soreness after the workout. You may also read: Should You Take a Pre-Workout Before Cardio?

Products and ingredients tailored to your needs

[products limit="4" columns="4" category="Preworkouts"]