Citrulline has made its way to the top supplements in the market. Even nowadays a lot of people believe that citrulline is a great supplement due to all the research available.
A lot of people neglect citrulline because they say it doesn’t necessarily improves your lifting performance that much. And well a lot of things depend for you to know if citrulline is a good addition or not.
L-Citrulline is a non essential amino acid that is involved in the urea cycle, l-citrulline is the new arginine for better pumps and improved blood flow. Some guys even say that it has a nice side effect which is getting better erections. The crazy thing is that L-citrulline is converted into arginine more effectively than arginine. Talk about crazy.
Is l-citrulline worth the hype
How do you know if supplements like l-citrulline are worth it? The first thing that you need to take into consideration are the potential benefits, if you take a preworkout, chances are you don’t need l-citrulline since they typically have at least one ingredient to aid blood flow.
Lets see what the research shows when it comes to l-citrulline supplementation:
This study done by Mississippi State University was done in advanced weightlifters and experimented with citrulline malate of a reputable supplement brand (NutraBio). They used 2 groups placebo and 8 grams of citrulline malate. What they found is that in lower body exercises (5 sets with 60% of their 1 RM) and the Citrulline Malate was able to complete more total repetitions than the placebo group. So Citrulline Malate can help with total repetitions in a more of a higher rep higher volume style training according to this study.
This study done by Juntendo University in Japan combined both arginine and L citrulline to see if it would increase sport performance specifically 10 minutes of cycling performance. They basically found that performance and perceived exertion also known as “RPE” which is basically how hard the exercise felt was lower so it also improved endurance. Both studies so far do show an improvement in exercise that involved longer periods of time.
I have tried Citrulline Malate and this is what i have to say:
- I don’t really see a difference in recovery or soreness
- I do see it may help me to have slightly better pumps
- It can give you an erection boost (i don’t need it anyway)
Assuming that you are taking a pre workout, i think Citrulline Malate is a good ingredient to have. It doesn’t seem to have any side effects ( maybe stomach discomfort in approximately 10% of participants in studies) and let’s take into consideration that external factors could be involved. In my opinion, citrulline malate will be effective to slightly boost endurance rep ranges (20+ reps) and help you to have a good pump. You can also take it if you suffer from ED and see if that works for you.
From what i’ve seen in the research the clinical dose is 6-8 grams of Citrulline malate and about the half of that for L-citrulline. Like i said, if you take a pre-workout it will likely have Citrulline or Citrulline Malate so take that into consideration if you are thinking about buying Citrulline Malate by its own.
The Bottom Line
I would consider Citrulline Malate or L-citrulline as a “luxury” supplement to primarily increase pumps and endurance work. So citrulline is somewhat of a good supplement. We still need a little bit more research to make assumptions about this supplement. But it seems that if you have a lot to spend or you like pre-workouts citrulline is worth it.
Do you have any experiences with Citrulline? Let me know in the comments below!