Citrulline Supplement

What is citrulline?

Citrulline is a non-essential amino acid that the body can produce on its own. Once ingested, it is partly converted by the kidneys into arginine, which is involved in nitric oxide production.

For people who train, this mechanism is particularly interesting during more intense workouts: greater nitric oxide availability supports vasodilation and blood flow, which is why citrulline is often found in pre-workout formulas designed for pump and performance.

What is citrulline used for?

Anyone searching online for what citrulline is used for has probably already seen it listed on the label of a pre-workout. Its use in sports is mainly associated with nitric oxide production and vasodilation.

It can be used to:

• promote muscle pump during training;
• support blood flow to the muscles involved in exercise;
• support performance during high-intensity sessions and workouts with many sets;
• complement a pre-workout, either on its own or together with other ingredients.

Pure L-citrulline or citrulline malate?

The main forms available are L-citrulline and citrulline malate. Pure L-citrulline contains the single amino acid and makes it easy to control the amount consumed.

Citrulline malate combines citrulline and malic acid and is widely used in pre-workout formulas. In this case, it is important to check the ratio between the two ingredients: 6 grams of citrulline malate, for example, does not necessarily correspond to 6 grams of citrulline.

When should you take citrulline?

The most common use is as a pre-workout, around 30–60 minutes before starting training. This is particularly practical for those taking it with the aim of supporting pump and performance during the session.

It can be interesting for workouts involving many sets, short rest periods and a high training volume. If it is used exclusively as a pre-workout, there is no need to take it on rest days as well.

How much citrulline should you take?

The dosage varies depending on the form chosen. For L-citrulline, around 3–6 grams before training is commonly used. With citrulline malate, amounts may be higher because the product also contains malic acid.

Before deciding on the dosage, it is therefore advisable to check the composition and verify how much citrulline is actually provided by each serving.

Can citrulline and arginine be taken together?

Yes, to the extent that these two amino acids are found together in various pre-workout formulas. A citrulline and arginine supplement combines two ingredients associated with nitric oxide production, although through different pathways.

Citrulline has an interesting characteristic: once ingested, it is converted into arginine and can effectively increase arginine levels in the blood. This is why it is also often used on its own.

To compare the two options, you can also explore the arginine supplements available from Tsunami Nutrition.

Can citrulline and beta-alanine be combined?

Citrulline and beta-alanine are often used together. The former is mainly associated with nitric oxide production and muscle pump; beta-alanine, on the other hand, helps increase muscle carnosine concentrations, which are involved in managing acidity during intense exercise.

This combination is common in pre-workout formulas designed for demanding sessions, circuits and high-volume training.

How do you choose a citrulline supplement?

To choose the best citrulline supplement for your needs, it is worth checking the form and dosage first. With a pure formula, it is easy to know how many grams of citrulline are being consumed. With citrulline malate, the ratio with malic acid should also be checked.

If citrulline is included in a pre-workout, it is worth reading the entire formula: its presence is of limited relevance if the amount per serving is too low.

On Tsunami Nutrition, you can compare citrulline supplements and pre-workout formulas based on composition, dosage and type of training.

Citrulline: contraindications and side effects

Regarding citrulline, contraindications and side effects, the supplement is generally well tolerated at commonly used doses. In some people, high amounts may cause gastrointestinal discomfort.

Greater caution is required in cases of low blood pressure or when taking medicines that affect blood pressure and vasodilation. In these situations, as well as in the presence of medical conditions or drug treatments, a doctor should be consulted before using a citrulline supplement.

Frequently asked questions about citrulline

What is citrulline used for in the gym?

Citrulline in the gym is mainly used to support nitric oxide production and vasodilation. It is particularly used before weight-training sessions, high-volume workouts and sessions where a greater muscle pump is desired.

How long before training should you take citrulline?

Citrulline is usually taken 30–60 minutes before training. However, the dosage and directions for use indicated on the chosen product should always be followed.

Does citrulline increase muscle pump?

Citrulline may promote muscle pump through its role in increasing arginine levels and nitric oxide production. The effect can vary depending on the dosage used, type of training and individual response.

Is pure citrulline or citrulline malate better?

Pure citrulline allows you to take L-citrulline alone and makes dose calculation more straightforward. Citrulline malate also contains malic acid and is widely used in pre-workouts. In the latter case, the actual amount of citrulline in each serving should be checked.

Does citrulline increase muscle mass?

Citrulline does not directly increase muscle mass. It may support certain aspects of performance during training, while muscle growth mainly depends on training stimulus, calorie and protein intake and recovery.

Can you take citrulline every day?

Yes, citrulline can be taken regularly while following the dosage indicated for the product. If it is used only as a pre-workout, it can be taken on training days without necessarily using it on rest days as well.