Citrulline has made its way to the top supplements in the market. L- citrulline is a very popular ingredient in the bodybuilding and fitness world. It has a lot of scientific studies. But what does research shows about L-citrulline supplementation?
When it comes to bodybuilding supplements, there are a few supplements that are really worth it like protein powders and creatine supplements. Then supplements like l-citrulline will drag some attention since they are in a lot of popular pre-workouts. Nowadays it is hard to find a pre-workout without some type of L-citrulline in it. While this supplement has its advantages, you need to be informed about what you are consuming and the reasons behind it.
Some people give l-citrulline a lot of credir and some 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. What you first need to take into consideration are your lifting goals.
If your goals are optimizing every aspect of lifting, then you want to continue reading the post! If you are just curios about l-citrulline and what it does you will also want to keep reading the post. Just take a look at the benefits of citrulline to see if any will make a difference for you.
Is L-Citrulline worth the hype
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.
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 citrulline or at least they have one ingredient to aid blood flow. One of the most popular benefits of l-citrulline is to give you better pumps. I don’t know about you but getting a good pump is really cool.
If citrulline claims are that it helps with pumps, let’s see what research says:
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 noticeable 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) but you can’t be too erect lol.
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.
When and how to take L-citrulline?
From what has been studied 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 best time to take it is about 20 min before your workout for great pumps! If you are a guy and will have a special date, then you can expect l-citrulline can give you a little boost in the bedroom. Yes my friend, your muscles won’t be the only ones affected by an increased blood flow… talk about side effects huh. Even some men with erectile disfunction use l-citrulline and research shows that this will help! This study was only conducted on men with mild to moderate ED but this is also promising research.
Is L-citrulline for you?
Now is up to you to decide if L-citrulline in any of its forms is right for you. When it comes to research, they can be conflicting so i encourage you to try it yourlesf if you are second guessing just because the research or someone else’s opinion. Is is important to make an educated choice and weight the pros and cons. If you already take it because your pre-workout has it then that is great! You know now the purpose behind that specific ingredient.
Assuming you want to buy only L-citrulline and you do not take a pre-workout, 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!