Although the recommended dosage of citrulline malate is 6 g/day, it would be better to contact a doctor before taking this pre-workout supplement.
In an attempt to improve muscle size, we enthusiastically start doing high intensity workouts like running, cycling, swimming, and weightlifting. This enthusiasm to continue these exercises starts diminishing soon, as most of us get exhausted in the first 5-10 minutes of exercise. The exhaustion comes from our poor stamina, leading to extreme fatigue. In order to increase stamina, taking citrulline malate supplements will be helpful. Studies suggest that taking these pre-workout supplements help to boost energy levels and reduce fatigue, thus increasing our ability to continue a moderate to high intensity workout for a considerable amount of time.
Citrulline Malate
Basically, the supplement is a mixture of amino acid (citrulline) and malate salt. Citrulline benefits are many but with the addition of malate salt, the positive effects amplify to gargantuan proportion. The supplement is formulated to prevent energy levels from depleting at a higher rate, while doing any intense workout. This organic compound promotes elimination of certain products that are produced while doing any rigorous physical activity. These products that include ammonia and lactic acid deplete energy levels, thereby making you feel tired easily. However, with intake of this supplement, the body gets rid of this waste matter quickly, thus delaying the onset of fatigue. As a result, you are able to do any rigorous physical activity with increased enthusiasm and for a longer duration.
Dosage
Although studies reveal that this pre-workout supplement helps to boost energy, it has to be taken in the right dosage in order to experience its positive effects. Abuse of this supplement or taking in the wrong dosage will do more harm than good.
Experts mention that the correct dosage will vary in the range of 3-6 g in a day, that has to be taken 30-40 minutes before starting any high intensity workout. In simple words, the dosage up to 6 g per day (usually on an empty stomach) is considered safe and is unlikely to cause any side effects.
In order to further investigate the benefits of citrulline malate, a small group of men were given these supplements in higher doses (12 g/day) for a stipulated amount of time. It was observed that people who were put on (6 g/day) experienced fatigue early than those taking 12 g everyday. Some begin their dose that varies between 15 g and 18 g per day and experience higher capability to perform rigorous physical activity for a longer time, without suffering from any harmful side effects. However, to be on the safer side, a 6 g/day dosage of this supplement is recommended and sufficient enough to boost performance.
Some experts suggest 3 g two times a day can also benefit to keep fatigue at bay during any physical activity. On the whole, consult a doctor to know about the appropriate dosage of the supplement that works best for you.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.
