Lessens Muscle Soreness
Many individuals experience muscle soreness after vigorous exercise, and this symptom can also occur in patients unaccustomed to physical activity. It typically peaks one to three days after exercise. Citrulline malate, a form of L-citrulline that increases nitric oxide, has been shown to reduce post-exercise muscle soreness. A 2010 study investigated the effect of citrulline malate in forty-one subjects who performed as many flat barbell bench presses as they could. The results showed that subjects who consumed eight grams of citrulline malate sixty minutes before performing the bench presses reported forty percent less muscle soreness in the two days following the workout. Researchers believe citrulline malate may be beneficial in removing waste products such as lactate and ammonia from the body. These substances contribute to muscle fatigue. A 2017 study found that a dose of six grams of citrulline malate did not reduce muscle soreness after exercise, and doctors believe a dose of at least eight grams is necessary. The exact dosage needed to reduce soreness may depend on the type of physical activity being performed, and additional research in this area is being conducted.
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