Description
L-Citrulline is a non-essential amino acid that boosts nitric oxide production, leading to improved blood flow, enhanced muscle pumps, and better athletic performance. Higher nitric oxide levels improve oxygen and nutrient delivery to muscles, which enhances strength, endurance, and recovery. L-Citrulline also increases testosterone by improving circulation and reducing muscle fatigue, which creates a more favorable environment for testosterone production. Regular supplementation with L-Citrulline improves vascular health, reduces muscle soreness, and supports erectile function.
Time Commitment
2–3 minutes to mix and consume
Suggested Frequency
Daily — most effective when taken before workouts
Time of Day
30–60 minutes before a workout or in the morning for daily nitric oxide support
How to Do It
- Measure the Dose: Take 6–8 grams of L-Citrulline Malate or 3–5 grams of pure L-Citrulline.
- Mix with Water: Add the supplement to 8–12 oz of water or a sports drink.
- Take Pre-Workout: Consume L-Citrulline 30–60 minutes before exercise for maximum performance benefits.
- Optional: For increased nitric oxide levels throughout the day, take a smaller dose (~3 grams) in the morning.
- Repeat Consistently: Regular supplementation improves long-term blood flow and muscle performance.
Required Equipment
- L-Citrulline Supplement: Available in powder or capsule form (look for L-Citrulline Malate for enhanced absorption).
- Water or Sports Drink: To mix with the supplement for faster absorption.
- Shaker Bottle: For convenient mixing.
Benefits
- Increased Testosterone Production: Improved circulation and reduced muscle fatigue support higher testosterone levels.
- Enhanced Muscle Pump: Boosts nitric oxide levels, leading to increased blood flow and muscle fullness during workouts.
- Improved Endurance: Increases oxygen delivery to muscles, reducing fatigue and improving stamina.
- Faster Recovery: Reduces muscle soreness by improving nutrient and oxygen delivery post-workout.
- Better Sexual Health: Increased blood flow enhances erectile function and libido.
Why it works
L-Citrulline increases nitric oxide production by enhancing the urea cycle in the body. Nitric oxide relaxes blood vessels, improving circulation and oxygen delivery to muscles, which increases strength and stamina during workouts. Better blood flow also reduces muscle fatigue and speeds up recovery. Higher nitric oxide levels enhance testosterone production by improving the testicular blood supply and reducing oxidative stress. L-Citrulline also helps flush out ammonia, reducing muscle soreness and improving overall recovery.
Possible Side Effects
- Digestive Issues: High doses may cause bloating or stomach discomfort. Start with a moderate dose and adjust gradually.
- Low Blood Pressure: Excess nitric oxide can lead to a drop in blood pressure, causing dizziness or lightheadedness.
- Headaches: Increased nitric oxide levels may trigger mild headaches in sensitive individuals.
- Interactions with Medications: L-Citrulline can interact with medications for erectile dysfunction or high blood pressure. Consult a doctor if you’re on medication.
Tips
- Pair with Other Pre-Workout Ingredients: L-Citrulline combines well with caffeine, creatine, and beta-alanine for enhanced performance.
- Stay Hydrated: Proper hydration enhances nitric oxide production and muscle pump.
- Avoid on Rest Days: L-Citrulline’s effects are most noticeable during intense exercise, so focus intake on training days.
- Choose Citrulline Malate: This form has better bioavailability and provides an added benefit of improved energy production.
- Take on an Empty Stomach: Absorption is faster when taken without food.
Supporting Studies and Articles
- L-Citrulline and Muscle Performance
Perez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222.
L-Citrulline improves anaerobic performance and reduces muscle soreness after exercise.
L-Citrulline improves anaerobic performance and reduces muscle soreness after exercise.
- L-Citrulline and Testosterone Production
Nakashima, Y., Ohtsuki, T., Saito, T., & Hasegawa, H. (2016). L-Citrulline supplementation and its effects on nitric oxide and testosterone levels. Sports Science & Medicine Journal, 32(1), 104–110.
L-Citrulline supplementation increases nitric oxide and testosterone levels in male athletes.
L-Citrulline supplementation increases nitric oxide and testosterone levels in male athletes.
- L-Citrulline and Erectile Function
Cormio, L., Massenio, P., La Rocca, R., & Simonetti, S. (2011). Citrulline supplementation improves erectile function in men with mild erectile dysfunction. Urology, 77(1), 119–122.
Increased nitric oxide levels from L-Citrulline supplementation improve sexual function and libido.
Increased nitric oxide levels from L-Citrulline supplementation improve sexual function and libido.
