Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.

Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.

The number of repetitions showed a significant increase from placebo treatment to Citruline treatment.

This increase was ** 53% more repetitions **

Amplify’d from www.ncbi.nlm.nih.gov
J Strength Cond Res. 2010 May;24(5):1215-22.

Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.

Source

Department of Medicine, University of Córdoba, Córdoba, Spain. pv1peguj@uco.es

Abstract

The purpose of the present study was to determine the effects of a single dose of citrulline malate (CM) on the performance of flat barbell bench presses as an anaerobic exercise and in terms of decreasing muscle soreness after exercise. Forty-one men performed 2 consecutive pectoral training session protocols (16 sets). The study was performed as a randomized, double-blind, 2-period crossover design. Eight grams of CM was used in 1 of the 2 training sessions, and a placebo was used in the other. The subjects’ resistance was tested using the repetitions to fatigue test, at 80% of their predetermined 1 repetition maximum (RM), in the 8 sets of flat barbell bench presses during the pectoral training session (S1-4 and S1′-4′). The p-value was 0.05. The number of repetitions showed a significant increase from placebo treatment to CM treatment from the third set evaluated (p <0.0001). This increase was positively correlated with the number of sets, achieving 52.92% more repetitions and the 100% of response in the last set (S4′). A significant decrease of 40% in muscle soreness at 24 hours and 48 hours after the pectoral training session and a higher percentage response than 90% was achieved with CM supplementation. The only side effect reported was a feeling of stomach discomfort in 14.63% of the subjects. We conclude that the use of CM might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve postexercise muscle soreness. Thus, athletes undergoing intensive preparation involving a high level of training or in competitive events might profit from CM.

Read more at www.ncbi.nlm.nih.gov

 

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One thought on “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.

  1. Thanks for this post – I try adding this to my routine!

    As a licensed massage therapist at Much Kneaded Massage Therapy NYC I see a lot of athletes during various stages of training.
    My advise to prevent some of the soreness is to perform self massage after your workout. Perform gentle to fimr kneading and sweeping strokes (from the extremity towards the heart). This will help to flush out metabolic waste and to infuse the area with fresh blood for a speedier recovery. Drink plenty of fluids to help with the flushing process along with stretching.
    Better yet – see a massage therapist trained in sports massage!

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