Citrulline malate may support blood flow during exercise. Evidence is mixed – a critical review (Varvik et al., Eur J Appl Physiol 2021) noted that early positive studies had methodological issues, while newer trials show smaller effects. Typical dose is 6–8 g taken 60 minutes before training.
How should I track Citrulline malate powder?
Supplement tracking comes down to two things: measuring the supplement itself and logging everything around it. For powders like Citrulline malate powder, a kitchen scale beats a scoop — scoops typically deliver 10–20% more than the stated serving (Almiron-Roig et al., Appetite 2013, found portion errors of 50–200% for dense foods). For capsules and tablets, count-based tracking is simpler but still matters at multiple daily doses. The real tracking trap is what you mix supplements with — milk, fruit, or nut butter can turn a 30-calorie serving into a 400-calorie shake. Log each ingredient separately for an accurate total.