What I Take & Why #1
Why I Take Citrulline Malate Every Day at 55
I've tried both L-Citrulline and Citrulline Malate. For me, they're not even close.
I've been involved with training and sports nutrition for more than 40+ years, and at 55+ I look at supplements very differently than I did when I was younger.
I'm not interested in taking something simply because it's popular. If I'm going to use a supplement every day, I want to actually notice a difference from taking it.
One supplement that has earned a permanent place in my daily routine is Citrulline Malate.
And I specifically say Citrulline Malate, not simply L-Citrulline.
I've used both.
For me personally, plain L-Citrulline never produced anywhere near the same noticeable effects. When I use Citrulline Malate, the difference is dramatic.
Why?
That's where the Malate part becomes interesting.
What Is Citrulline Malate?
Citrulline Malate combines two compounds:
L-Citrulline — an amino acid involved in the body's arginine and nitric-oxide pathways.
Malate (malic acid) — a compound involved in the body's normal energy-producing processes.
Most of the attention gets placed on the citrulline.
Personally, I think that's overlooking an important part of the formula.
I've experimented with plain L-Citrulline and Citrulline Malate over the years, and Citrulline Malate simply works much better for me.
I can't say that everyone will experience the same thing or that malate makes citrulline absorb better. What I can say is that my body responds noticeably better to the combination.
And that's why it's the version I continue to use.
1. The Pump Lasts Much Longer for Me
Let's start with one of the main reasons most people buy Citrulline Malate.
The pump.
Citrulline can increase circulating arginine, which the body can use to produce nitric oxide. Nitric oxide plays an important role in blood-vessel relaxation and blood flow.
But what interests me isn't simply getting a better pump while I'm working out.
I like the way my muscles feel for hours afterward.
When I take Citrulline Malate, I personally notice a fuller feeling in my muscles that can continue throughout my day.
Plain L-Citrulline has never given me the same noticeable effect.
That's one of the biggest reasons I continue choosing the malate form.
2. At 55, Blood Flow Matters to Me
My reasons for taking supplements have changed as I've gotten older.
Years ago, nitric oxide meant one thing to me:
A better pump in the gym.
At 55, I think much more about circulation and cardiovascular health.
That's one of the reasons Citrulline Malate interests me beyond bodybuilding.
Research has investigated L-citrulline's effects on vascular function and blood pressure because of its relationship with arginine and nitric oxide. Results aren't consistent enough to call citrulline a treatment for high blood pressure, and that's not how I use it.
For me, it's simply another reason I like having Citrulline Malate as part of my daily routine.
I'm interested in supporting healthy blood flow—not just getting a pump.
3. I Notice More Muscular Energy
This is probably where I notice one of the biggest differences between L-Citrulline and Citrulline Malate.
I feel like my muscles have more energy.
Not stimulant energy.
I'm not talking about the feeling you get from caffeine or a pre-workout.
It's more like my muscles don't seem to tire as easily. I notice it while training, but I also notice it simply going about my day.
This is one reason the malate component interests me.
Malate participates in pathways involved in cellular energy production, which is one proposed reason for combining it with citrulline.
Research into whether Citrulline Malate consistently improves exercise performance is mixed, so I wouldn't tell someone that adding malate guarantees better performance.
But personally, I notice a substantial difference.
That's ultimately why I use it.
4. My Muscles Feel Better After Training
At 55, I'm just as interested in how I feel after my workout as I am during it.
I find that when I'm consistently using Citrulline Malate, I experience less muscle discomfort from training.
There has also been research investigating Citrulline Malate and post-exercise muscle soreness, with some studies and reviews reporting reductions in perceived soreness under certain conditions.
Again, that's not a guarantee.
It's simply another area where the research interests me because it lines up with something I've noticed myself.
5. It's Not Just a Pre-Workout Supplement for Me
This may be the biggest difference between how I use Citrulline Malate and how it's normally marketed.
Most people see it on a label and think:
PRE-WORKOUT.
I don't.
For me, Citrulline Malate is a daily supplement.
The workout benefits are great, but I'm equally interested in nitric oxide, blood flow, how my muscles feel throughout the day, and how I personally feel when I'm consistently taking it.
That's why I don't save it exclusively for workout days.
Why Citrulline Malate Instead of L-Citrulline?
This is probably the easiest question in the entire article for me to answer.
Because I've tried both.
On paper, someone could probably give me a dozen reasons why I should just use straight L-Citrulline.
That's fine.
My experience tells me something different.
Plain L-Citrulline has never produced anywhere near the same noticeable results for me.
With Citrulline Malate:
- I notice the pump.
- I notice my muscles feel fuller.
- I notice better muscular energy.
- I notice how I feel after training.
And I notice the difference when I stop taking it.
After decades of experimenting with supplements, I've learned to pay attention to that.
Would I Recommend Citrulline Malate?
This new series isn't going to be about telling everyone they need to take the supplements I take.
It's called "What I Take & Why" for a reason.
I'm showing you what's in my supplement routine and explaining why I've chosen to keep it there.
Your goals may be completely different from mine.
At 55, my priorities are maintaining my training, supporting my overall health, recovering well, and continuing to do the things I've enjoyed doing most of my life.
Citrulline Malate checks enough boxes for me that I continue taking it every day.
And after more than 40 years around supplements, that's really how I judge them:
If I stop taking something and don't notice any difference, I have to ask myself why I'm spending money on it.
With Citrulline Malate...
I notice the difference.
What I Take & Why
A look inside the supplement routine of FitShop's owner.
I'm keeping this series simple.
I'm not going to tell you that you need everything I take. I'm going to tell you what I use, why I use it, what I personally notice, and where the science fits in.
Some supplements have stayed in my routine for years.
Others didn't make the cut.
I'll tell you why. Mike Bade.
