Citrulline

What citrulline does

L-citrulline converts to arginine in the kidneys and raises nitric oxide, which widens blood vessels. More blood flow means a bigger pump, better nutrient delivery and slightly better endurance on higher-rep work. It is absorbed far better than taking arginine directly.

How much is in these products

• Pure L-citrulline: effective formulas use 6 to 8 g per serve.
• Citrulline malate 2:1: the number on the label includes malic acid, so 8 g of malate is roughly 5.3 g of citrulline.
• Under 3 g per serve is a token dose and will not do much on its own.

How to use it

Take it 30 to 45 minutes before training on its own or as part of a pre-workout. It has no stimulant effect, so it works well in the evening and pairs naturally with beta-alanine and creatine.

Always follow the directions on the label. Dose ranges above describe how these products are commonly formulated, not medical advice.