Pre-Workout · Evidence Moderate
L-Citrulline Malate
Amino acid studied for training volume and perceived exertion in resistance training.
Dosage
6–8 g
Timing
30–60 minutes pre-training
Evidence
Moderate
Overview
L-citrulline is converted to arginine in the body and supports nitric oxide production. Effect sizes in the literature are modest but consistent for training-volume outcomes.
Benefits
- →May increase reps performed to failure
- →May reduce post-workout soreness
Best for
Stacks with
Side effects
- • Occasional GI discomfort at higher doses
Warnings & cautions
- ⚠Consult a physician if you take blood pressure medication — citrulline can modestly affect blood flow.
Drug & condition interactions
- • Potential additive effect with antihypertensive medications.
Evidence notes
Human trials show modest benefits for repetitions performed and reduced perceived soreness at doses of 6–8 g pre-workout.
Research references
- [1] Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. — J Strength Cond Res, 2010; 24:1215–1222
Medical disclaimer
This page is for general educational purposes only and is not medical advice. Individual response to supplements varies. Consult a licensed healthcare provider before starting any supplement — especially if you are pregnant, breastfeeding, under 18, taking prescription medication, or managing a medical condition.
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