Citruline
(number of products: 10)Citrulline is one of the most popular dietary supplements among athletes, revolutionizing muscle pumps and endurance. Citrulline is a so-called no-booster. This amino acid is valued for its ability to increase performance, improve recovery, and intensify the feeling of a "muscle pump." Our dietary supplements store offers products in various forms, such as L-citrulline and citrulline malate, that support physically active people in achieving better results. You'll also find citrulline powder, citrulline capsules, and combinations with other amino acids. Feel the perfect pump and allow yourself to train harder.
What is Citrulline and why is it so effective?
Citrulline is a non-essential amino acid, meaning our body can produce it on its own to some extent. The name comes from the Latin word citrullus, meaning watermelon, because it was first discovered in this fruit and is found in naturally high concentrations there. However, the amounts we can obtain from food are insufficient to produce the powerful ergogenic (performance-enhancing) effect that athletes seek. This is where supplementation comes in.
In dietary supplements, citrulline is most often found in two forms:
- L-Citrulline: A pure form of the amino acid.
- Citrulline Malate: A combination of citrulline and malic acid, which itself plays an important role in the Krebs cycle – a key process of energy production (ATP) in the body. This form is the most popular and best-studied for its benefits for athletes.
How does citrulline work?
The magic of citrulline lies in its unique role in the urea cycle and its influence on nitric oxide (NO) production. Unlike arginine, which is largely broken down in the intestines and liver, citrulline bypasses this process and goes to the kidneys, where it is very efficiently converted to arginine.
It is this mechanism that makes citrulline supplementation a more effective way to raise blood arginine levels than arginine supplementation alone!
Higher levels of arginine become fuel for an enzyme called nitric oxide synthase (NOS), which produces nitric oxide. And nitric oxide is your best friend during a workout. It acts as a powerful vasodilator, meaning it dilates blood vessels. This process, called vasodilation, triggers a cascade of benefits that directly translate into your results.
Key Benefits of Citrulline – What Do You Gain in Practice?
Forget the generalities. Below are the specific, research-backed benefits you'll experience by adding citrulline to your arsenal.
1. Phenomenal and Long-Lasting Muscle Pump
This is the most well-known and desirable effect of citrulline. Dilated blood vessels allow for significantly greater blood flow to working muscles. What does this mean?
- More oxygen: Oxygen is essential for energy production through aerobic processes. Better muscle oxygenation means greater performance and delayed fatigue.
- More nutrients: Your muscles receive everything they need for work and growth – amino acids, glucose, creatine – through the bloodstream. Citrulline acts as a highway that improves this transport.
- Amazing feeling of "filled up": Increased blood volume in the muscles causes them to expand, giving them a feeling of hardness, fullness, and visibly better vascularization. This is not only a powerful psychological motivator, but also a signal for cells to grow (mechanical stress).
2. Significant Increase in Endurance and Training Volume
Citrulline allows you to train harder and longer. Scientific research clearly showsStudies confirm that citrulline malate supplementation allows you to perform more repetitions in sets of strength exercises before reaching muscle failure.
- More effective ammonia buffer: During intense exercise, the body's level of ammonia increases – a toxic compound that is one of the main culprits of fatigue. Citrulline, as a key element of the urea cycle, helps neutralize and remove it. Less ammonia = less fatigue = more repetitions and heavier sets.
- Increased ATP Production: Thanks to the presence of malic acid, citrulline malate can also support energy production in the Krebs cycle, giving you extra fuel to perform.
3. Drastically Reduced Muscle Soreness (DOMS)
No more "soreness" that keeps you from functioning normally for two days. One of the biggest benefits of citrulline is its impact on post-workout recovery. Improved blood flow not only means more efficient nutrient delivery, but also more effective removal of metabolic byproducts from muscles, which cause pain and inflammation. Studies have shown that people supplementing with citrulline experience up to 40% less muscle soreness 24 and 48 hours after intense training. This allows for a faster return to full fitness and more frequent training at 100% capacity.
Citrulline Dosage for a Muscle Pump
To fully utilize the potential of citrulline, proper dosage and timing are crucial.
Optimal Citrulline Dose
Scientific studies indicate that the effective dose of citrulline malate, bringing real benefits in terms of performance and muscle pump, is 6 to 8 grams. For pure L-citrulline, this dose should be around 4-5 grams. Using lower doses may not produce the expected results.
When to take Citrulline?
The best time to take citrulline is approximately 30-60 minutes before training. This time allows it to be absorbed and initiate the processes that will lead to maximum nitric oxide concentration right when you begin your first working set.
Citrulline can be used both on training days (as a pre-workout supplement) and on non-training days (to support recovery and overall cardiovascular health), although taking it before exercise is crucial.
Natural sources of citrulline
- Watermelon: less effect than a supplement, but a tasty amino acid boost
- Cucumber and Pumpkin: trace amounts, but added value to the overall diet
- Melonsandzucchini: a supplementary module for a balanced diet
Supplementation guarantees a 6-8 g portion, while consuming watermelon would require several kilograms of flesh.
What should citrulline be combined with?
Combination with arginine
Amino acid synergy – both are NO precursors, mutually enhance their effects.
Stack NO booster – beta-alanine, creatine
- Beta-alanine: delays muscle acidification
- Creatine: increases ATP reserves
- Together with citrulline, they create a powerful cocktaill pre-workout.
Examples of pre-workout stacks
- 6 g citrulline malate
- 3 g beta-alanine
- 5 g creatine monohydrate
- 2 g AAKG or pure arginine
Does citrulline work from the first use?
Yes – the effect of a muscle pump and improved blood flow can be felt after the first use. The full benefits (e.g., improved recovery) are noticeable with regular use.
Can citrulline be used daily?
Yes – especially during periods of intense training. Long-term supplementation is safe and beneficial.
Does citrulline support fat burning?
Indirectly – by increasing training intensity and supporting recovery, citrulline can contribute to higher energy expenditure and more effective fat loss.
How much citrulline should I take before sexual intercourse?
In the context of improving erectile function and increasing blood flow to the genitals, the most common dose is 6–8 g of L-citrulline malate (L-citrulline malate) approximately 60 minutes before planned sexual activity.. Clinical studies have observed positive effects with a dose of 1.5 g daily for several weeks, but immediate effects (i.e., before intercourse) require a larger, single dose.
What is the strongest citrulline?
The strongest and most commonly used form is L-citrulline malate (citrulline malate), which is a combination of pure citrulline with malic acid in a 2:1 or 1:1 ratio. The 2:1 version provides more active amino acid per serving, making it more effective both in improving physical performance and in affecting the circulatory system.
Can citrulline be taken with creatine?
Yes, combining citrulline with creatine is completely safe and commonly practiced.Both substances work through different mechanisms – creatine supports ATP regeneration in muscle cells, while citrulline improves blood flow and nutrient transport. Their combined use can result in improved training volume, faster recovery, and potentially improved blood flow, including sexually.
Does citrulline give you a pump?
Yes – citrulline is known for its muscle pump effect, which is the intense feeling of "pumping up" muscles during physical exercise. This is the effect of increased blood flow, which – importantly – also affects other areas of the body, including the genitals. In men, this can result in better, longer-lasting erections and increased sexual sensitivity.
Buy l-citrulline supplements in our shop online
Citrulline powder
Our citrulline powder is easy to consume and quickly absorbed by the body, providing effective support for your training.
Citrulline in capsules
For people who prefer convenience, we offer citrulline in the form of easy-to-swallow capsules that can be taken anywhere and anytime.
Citrulline with additional ingredients
Choose our products with citrulline enriched with other ingredients, such as beta-alanine or caffeine, to maximize its benefits for your training.
Check also our intra-workout and after-workout supplements!