Last Updated on October 17, 2022 by theworldofsleepstaff
Citrulline malate is a popular supplement among athletes and bodybuilders. The benefits of citrulline malate supplementation include improved athletic performance, increased muscle mass, and reduced fatigue. It’s also thought to improve blood flow and circulation.
But what about the impact of taking citrulline malate before bed? Well this guide will answer that question, discuss the top benefits and risks of citrulline malate supplementation, and give a few tips about taking it.
Note: This article is informational and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult your doctor or qualified healthcare professional before beginning any new treatment program.
Is Citrulline Malate Good Or Bad For Sleep?
Citrulline malate is a combination of the amino acid citrulline and malic acid. Citrulline is an amino acid produced in the body and plays a vital role in many bodily processes, whilst malic acid is a type of organic acid found in fruits and vegetables.
One of the most common questions about citrulline malate is whether or not it should be taken before bed. The answer to this question is not clear cut, as there is currently no research to suggest that citrulline malate has any specific benefits when taken before sleep.
However, some people have reported feeling more rested and energized after taking citrulline malate before bed. If you are considering taking citrulline malate before bed, you must speak with your doctor to ensure it is safe.
Below we cover some of the expected benefits when taking citrulline malate before bed. Let’s dive in!
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Expected Benefits of Taking Citrulline Malate Before Bed
1. Citrulline Malate & Athletic Performance
One of the most popular reasons athletes and bodybuilders supplement with citrulline malate is its ability to improve athletic performance.
Citrulline malate has been shown to increase levels of adenosine triphosphate (ATP) in the body, which is the energy molecule that fuels muscle contraction. ATP is important for athletes because it allows muscles to work harder and longer before fatigue sets in.
In one study, citrulline malate improved performance and enhanced blood among the subjects.
2. Citrulline Malate & Sleep
Citrulline malate is also thought to be beneficial for sleep. This is because citrulline malate can help improve blood flow to the brain, leading to better sleep quality. In addition, citrulline malate has also been shown to reduce stress and anxiety levels, which can interfere with sleep.
No wonder people say that citrulline malate is the perfect supplement to take before bed!
So if you’re looking for a natural way to improve your sleep, then citrulline malate may be worth considering. Though that said, if you’re taking it to enhance your workouts, it’s better to take it before working out.
3. Citrulline Malate & Muscle Mass
Citrulline malate is also thought to be beneficial for those looking to increase their muscle mass. This is because citrulline malate can help to delay the onset of fatigue, allowing you to lift heavier weights and train for more extended periods.
In addition, citrulline malate has also been shown to increase levels of growth hormone and insulin-like growth factor 1 (IGF-1), both of which are important for muscle growth.
This is why most athletes and bodybuilders take citrulline malate before their workouts, as it can help them perform at a higher level and see better results.
So if you’re looking to gain some muscle mass, then citrulline malate may be worth considering. Just make sure to take it before your workouts for the best results, rather than before bed.
4. Citrulline Malate & Blood Flow
Citrulline malate is also thought to be beneficial for improving blood flow and circulation. This is because citrulline malate can help to widen blood vessels, which allows for better blood flow throughout the body. This can be beneficial for those who are looking to improve their cardiovascular health.
In addition, citrulline malate has also been shown to increase nitric oxide levels in the body. Nitric oxide is a gas that helps to relax blood vessels and improve blood flow. So if you’re looking for a natural way to improve your circulation, then citrulline malate may be worth considering.
5. Citrulline Malate & Recovery
Citrulline malate is also thought to be beneficial for recovery from exercise. It is claimed that citrulline malate can help reduce the build-up of lactic acid in muscles, leading to soreness and fatigue. In addition, citrulline malate has also been shown to improve blood flow to muscles, which can help to reduce recovery time.
Remember, when you do your workout and after you feel that your muscles are aching, it’s the lactic acid causing this. Citrulline can help reduce the level of lactic acid in your muscles and help you recover faster.
Possible Side Effects of Taking Citrulline Malate Before Bed
Citrulline malate is generally considered safe, with few side effects reported. But the most common side effect is gastrointestinal upset, such as diarrhoea, bloating, or cramping. This is usually because citrulline malate can increase blood flow to the intestines.
If you experience these side effects it’s best to not take citrulline malate before bed as it could have an adverse effect on your sleep quality and duration.
To avoid this, it is recommended to start with a lower dose and increase gradually as your body adjusts. Then, if you experience any gastrointestinal upset, reduce the dose or take citrulline malate with food.
Citrulline malate can also interact with certain medications, such as blood pressure medication. Therefore, speaking to your doctor before taking citrulline malate if you are on any medication is essential.
Lastly, it is essential to note that citrulline malate is a supplement that the FDA does not regulate. This means that there is no guarantee of its safety or efficacy. Therefore, it is always best to speak to your doctor before taking any supplement, including citrulline malate.
Five Tips For Taking Citrulline Malate Before Bed
1. Start with a lower dose and increase it gradually
If you are new to taking citrulline malate, then it is recommended to start with a lower dose and increase gradually as your body adjusts. This will help to minimize the risk of gastrointestinal upset.
2. Take citrulline malate with food
If you experience gastrointestinal upset when taking citrulline malate, take it with food. This will help to reduce the chances of an upset stomach.
3. Speak to your doctor before taking citrulline malate
You must speak to your doctor before taking citrulline malate, especially if you are on any medication. This is because citrulline malate can interact with certain medications.
4. Choose a reputable brand
When choosing a citrulline malate supplement, it is essential to choose a reputable brand. This is because supplements are not regulated by the FDA, meaning there is no guarantee of their safety or efficacy.
5. Follow the directions on the label
When taking citrulline malate, it is essential to follow the directions on the label. This will help to ensure that you are taking the correct dose and minimize the risk of side effects.
Common Questions About Citulline Malate
Should I take it in the morning or at night?
There is no definitive answer to this question. However, citrulline malate is generally taken before workouts to improve performance. Therefore, taking citrulline malate in the morning or before exercise is recommended.
Can I take citrulline malate with other supplements?
Citrulline malate can be taken with other supplements, such as protein powder or possibly pre-workout formulas. However, it is always best to speak to your doctor before taking any supplement, especially if you are on medication.
Can I take citrulline malate with coffee?
Yes, it should be fine to take with coffee. Many people find that citrulline malate improves the effects of caffeine.
Does citrulline malate work instantly?
No, citrulline malate is not a “miracle” supplement that works instantly. However, it is generally believed to be most effective when taken over some time, such as several weeks or months.
Is citrulline malate a stimulant?
No, citrulline malate is not a stimulant. However, it is sometimes taken before bed to improve sleep quality.
The Bottom Line
Citrulline malate is a popular supplement often taken before workouts to improve performance. However, citrulline malate is also thought to benefit several other things, such as recovery, sleep, and circulation.
Citrulline malate is generally considered safe, with few side effects reported. However, as with all supplements, it is always best to speak to your doctor before taking citrulline malate, especially if you are on any medication.