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Also known as: L-Citrulline, Citrulline Malate 2:1
Good evidence for improving blood flow, reducing fatigue, and increasing training volume. Converts to arginine and boosts nitric oxide.
Amount
6-8g citrulline malate (or 3-4g pure L-citrulline)
Timing
30-60 minutes before training
Notes
Citrulline malate 2:1 ratio is most studied. Can take on empty stomach.
Track your Citrulline Malate intake alongside your macros in FitCommit.
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Converts to arginine, increases nitric oxide
Enhances ammonia clearance during exercise
Studies show 1-3 extra reps per set
Reduced muscle soreness post-workout
Stomach discomfort
Take with some food if needed
Heartburn
The malate component may cause this in some people
Helpful. Maintains training volume during a cut when fatigue increases.
Very useful. More reps and better pumps support hypertrophy during a surplus.
$0.15-0.30
per day
Good value
Citrulline Malate is generally safe for daily use at recommended doses. Well-tolerated at recommended doses with minimal side effects. Consult your doctor if you have existing health conditions or take medications.
The recommended timing for Citrulline Malate is 30-60 minutes before training. Consistency matters more than exact timing for most supplements.
Helpful. Maintains training volume during a cut when fatigue increases.
Very useful. More reps and better pumps support hypertrophy during a surplus.
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