By Brian Maslach, founder of Enduro Bites and competitive endurance athlete.
We began development of Beta Red Pre-Workout Formula with deep, exhaustive research to determine which ingredients would have the most potent effects on improving performance. Over 18 months were spent testing countless ingredients, and almost as many prototype formulas, to develop the best pre-workout product possible for endurance athletes.
In this blog series, we share some of this research and explain how Beta Red improves aerobic and anaerobic energy production. This post covers Citrulline Malate. You can also read about Beta-Alanine and Betaine in the other posts in this series.
What is Citrulline Malate?
Citrulline Malate is an amino acid compound made up of citrulline and malate. Citrulline is an amino acid first isolated in watermelon, whereas malates are salts and esters of malic acid found in many bitter-tasting foods, such as apples and pears. Research shows that this combination helps reduce fatigue during workouts and speed recovery afterward.
What does the research say?
In one study of 18 healthy men complaining of fatigue, Citrulline Malate ingestion resulted in a significant reduction in the sensation of fatigue. Researchers also observed a 34% increase in the rate of oxidative ATP production during exercise — meaning they were able to burn more matches when it counted, like staying in contact over the top of a climb or making the break. Subjects also experienced a 20% increase in the rate of phosphocreatine recovery after exercise, an indicator of greater aerobic energy production.
The authors concluded:
“The changes in muscle metabolism produced by Citrulline Malate treatment indicate that Citrulline Malate may promote aerobic energy production.”
In another study of 17 female masters athletes, peak power and explosive power were significantly higher during Wingate cycling tests following Citrulline Malate consumption.
Finally, in a study of 41 men performing consecutive pectoral training sessions, the number of repetitions showed a significant increase with Citrulline Malate vs. placebo. Subjects also reported a 40% decrease in muscle soreness at 24 and 48 hours post-training.
The authors stated:
“We conclude that the use of Citrulline Malate might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post-exercise muscle soreness.”
Why it’s in Beta Red
This is just a taste of the research available on Citrulline Malate and why it was included in Beta Red Pre-Workout Formula. Combined with Beta-Alanine and Betaine, it forms a synergistic amino acid stack designed specifically for endurance performance.
As always, feel free to reach out with questions at info@endurobites.com.