citrulline

What Does Citrulline Do?

L-Citrulline is a non-essential amino acid that serves as a powerful precursor to nitric oxide (NO), making it the gold standard for achieving skin-splitting muscle pumps. Unlike L-arginine, which is largely broken down by the liver, Citrulline bypasses initial metabolism to effectively raise plasma arginine levels and trigger vasodilation.

• Enhanced Nitric Oxide Production: By converting into arginine in the kidneys, it provides a steady supply of the raw materials needed to relax blood vessels and improve circulation.
• Skin-Splitting Pumps: Increased blood flow leads to greater myogenic swelling, providing that tight, full feeling in the muscles during high-volume training.
• Reduced Muscle Fatigue: It plays a vital role in the urea cycle, helping your body clear out ammonia and metabolic waste products that cause the "burn" during intense sets.
• Increased Training Volume: Research suggests that consistent supplementation allows athletes to perform more total repetitions to failure, leading to better hypertrophy over time.

Clinical vs. Gym Bro Dosing

Key Insight: Pay close attention to the label to see if you are getting pure L-Citrulline or Citrulline Malate. If the product uses Citrulline Malate at a 2:1 ratio, you actually need 8,000mg to 9,000mg of the total compound to reach the clinical 6,000mg dose of pure Citrulline.

Side Effects & Warnings

• Digestive Upset: While much easier on the stomach than L-arginine, some users may experience mild bloating or nausea at doses exceeding 10g.
• Blood Pressure Changes: Because it is a vasodilator, it may cause a slight drop in blood pressure, which can lead to lightheadedness if you already have low blood pressure.
• Headaches: In rare cases, the rapid increase in blood flow can trigger mild tension headaches in sensitive individuals.

Tip: Citrulline is one of the safest and best-tolerated pump ingredients on the market. To maximize its effects, take it 30-60 minutes before your workout to allow plasma levels to peak.