Citrulline

Citrulline is one of the most popular and effective non-protein amino acids used by physically active individuals. Thanks to its ability to increase nitric oxide (NO) production, citrulline effectively enhances training performance, supports recovery, and boosts blood flow throughout the body. It is a natural compound found in watermelon, among other sources, and has become an essential part of every athlete’s supplement arsenal.

What is citrulline?

Citrulline is an endogenous alpha-amino acid, meaning that our body can produce it on its own, although often in amounts insufficient for those who train intensely. Its name comes from the Latin "citrullus," meaning watermelon – the plant in which it was first discovered.

In the body, citrulline plays a key role in the urea cycle (ornithine cycle), where it helps convert toxic ammonia into harmless urea. Additionally, citrulline transforms ornithine into arginine, which is a precursor to nitric oxide – a crucial mediator that dilates blood vessels.

Types of citrulline available at GymHub.pro

L-citrulline – the basic form of the amino acid, known for its fast action and immediate effect after ingestion. Ideal for those looking for a quick performance boost before training.

Citrulline malate – a form combined with malic acid, gentler on the stomach lining and more soluble. It works with a slight delay but offers a more stable and long-lasting effect.

Effects and benefits of use

Enhanced training performance – by improving blood flow and oxygen delivery to working muscles, citrulline allows for longer and more intense workouts without premature fatigue.

Supports recovery – better tissue perfusion speeds up the delivery of nutrients to muscles, resulting in faster post-workout recovery.

Reduction of DOMS – citrulline reduces muscle tissue damage caused by training and lowers the pain threshold, minimizing post-workout discomfort.

Regulation of fluid and electrolyte balance – helps retain key elements (sodium, potassium, magnesium, calcium) by reducing their loss through sweat, supporting proper hydration.

Stimulation of growth hormone – especially post-workout, citrulline may promote increased expression of growth hormone.

Who is citrulline for?

Citrulline is an ideal solution for physically active individuals, including both strength and endurance athletes. It is especially recommended for those needing enhanced aerobic endurance and those seeking to improve recovery quality between training sessions.

It may also benefit individuals with circulatory issues (after consulting a doctor), as citrulline naturally supports vasodilation and may help regulate blood pressure.

Safety of use

Citrulline is generally well tolerated by the body as a natural endogenous amino acid. Side effects are rare and usually related to overdosing – they may include mild stomach discomfort.

Contraindications mainly apply to individuals with serious cardiovascular diseases or digestive disorders. Consultation with a doctor is advised before starting supplementation, especially if taking antihypertensive medication.

Dosage and usage

Standard dosage is 5–10g of citrulline per day, depending on the product form and individual needs. In the case of citrulline malate, the dose may be proportionally higher due to the presence of malic acid.

On training days: split the dose into two equal parts – one before training (30–45 minutes in advance), and the other after the workout. This strategy ensures optimal utilization of citrulline’s properties.

On non-training days: take citrulline in the morning with a meal and again in the afternoon, preferably after lunch. Regular use helps maintain steady amino acid levels in the body.

Practical tips: Start with smaller doses (3–5g) to test your body’s tolerance, then gradually increase to optimal amounts. Citrulline is best dissolved in water or juice and can also be combined with other pre-workout supplements.

Citrulline vs. other pre-workout supplements

Citrulline vs. Arginine: While arginine directly supplies the substrate for nitric oxide production, citrulline acts as its precursor, offering a more stable and long-lasting effect. Studies show that citrulline is better absorbed than arginine when taken orally.

Citrulline vs. Creatine: Both supplements work synergistically – creatine supports strength and power, while citrulline improves endurance and blood flow. They can be safely combined for comprehensive performance support.

Citrulline vs. Beta-alanine: Beta-alanine buffers lactic acid in muscles, while citrulline improves oxygen delivery. The combination is especially effective for sports requiring prolonged exertion.

Frequently Asked Questions (FAQ)

When can I expect the first effects? Acute effects of citrulline (better circulation, enhanced muscle pump) can be felt 30–60 minutes after ingestion. Long-term benefits like improved endurance and recovery appear after 1–2 weeks of regular use.

Can citrulline be combined with other supplements? Yes, citrulline pairs well with creatine, beta-alanine, caffeine, and B vitamins. Avoid combining it with high doses of arginine to prevent digestive overload.

Does citrulline have any taste? Pure L-citrulline is virtually tasteless, while citrulline malate may have a slightly sour taste due to the malic acid. Most products are flavored to improve palatability.

Can citrulline be taken on an empty stomach? Yes, citrulline is well tolerated on an empty stomach. In fact, fasting may enhance its absorption and effectiveness.

What are the differences between L-citrulline and citrulline malate in terms of effectiveness? Both forms are equally effective. Citrulline malate contains about 56–60% pure citrulline, requiring slightly higher doses. Malic acid may additionally support energy production in the Krebs cycle.

Why buy from GymHub.pro?

GymHub.pro offers only high-quality citrulline products from reputable manufacturers that have passed rigorous quality testing. Our products feature optimal purity of the active ingredient and excellent solubility.

As experts in sports supplementation, we provide professional guidance in selecting the right form of citrulline and the dosage tailored to your training goals.

Legal disclaimer: The above information is for educational purposes only and does not constitute medical advice. Always consult your doctor or a nutrition specialist before starting supplementation. These products are not intended to diagnose, treat, or prevent any disease.