Citrulline Malate
L-citrulline raises nitric oxide more effectively than arginine, improving blood flow to working muscle and modestly increasing training volume.
Effective dose
6–8 g of citrulline malate, or 3–4 g of pure L-citrulline.
Timing
30–60 minutes before training.
What it is
An amino acid found in watermelon. Supplements come as pure L-citrulline or as citrulline malate, which pairs it with malic acid.
How it works
Citrulline converts to arginine in the kidneys, which feeds nitric oxide production. Wider vessels mean better oxygen and nutrient delivery and faster clearance of metabolic waste.
What the research shows
- Several trials show extra reps to failure and reduced next-day soreness.
- Effect sizes are modest and vary between studies, but the safety profile is excellent.
Best for
Forms to look for
- Citrulline malate 2:1
- Pure L-citrulline
- Included in most quality pre-workouts
What to watch out for
Underdosed pre-workouts often include 1 g or less. Check the label for the actual amount.
Sourcing partners
Coming soonWe are onboarding a short list of vetted suppliers for citrulline malate, each with published certificates of analysis and third-party identity testing. Direct purchasing will open here once those partners are live.
FAQs
Citrulline or arginine?
Citrulline. Oral arginine is largely broken down before it reaches circulation; citrulline survives and raises arginine levels better.
Related on SportsNutrition.com
Educational information only, not medical advice. Talk to your physician or a registered dietitian before starting a supplement, especially if you are pregnant, nursing, managing a health condition, or taking medication.