Key facts
- Increases nitric oxide and blood flow.
- May improve muscle pumps and endurance.
- Common dose is 6–8 grams pre-workout.
- A frequent ingredient in pre-workouts.
Citrulline is an amino acid that the body converts to arginine and then nitric oxide, which widens blood vessels and increases blood flow to working muscles. This is the mechanism behind the better 'pump' many people report, and it may modestly improve muscular endurance and reduce soreness.
An effective dose is around 6–8 grams of citrulline malate taken 30–60 minutes before training. It's a popular pre-workout ingredient, though products often under-dose it. The evidence is reasonable but the effects are modest — useful for pumps and endurance, not a dramatic performance changer.
Frequently asked questions
How much citrulline malate should I take?
Around 6–8 grams taken 30–60 minutes before training is a common effective dose. Many pre-workouts include less than this, so check the label.
Does citrulline malate actually improve performance?
It can modestly improve blood flow, pumps, and muscular endurance. The effects are real but moderate, not dramatic.
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