Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Citrulline is an amino acid that has gained popularity as a supplement to support exercise performance, particularly in the forms of L-citrulline and citrulline malate. Scientific research provides moderate evidence for its efficacy in certain exercise contexts. Citrulline acts as a precursor to arginine, which is then converted to nitric oxide—a molecule that helps dilate blood vessels and improve blood flow. Improved blood flow may enhance oxygen and nutrient delivery to muscles during exercise, potentially improving performance and reducing fatigue.

Several randomized controlled trials have shown that citrulline supplementation can improve exercise performance, especially in high-intensity, anaerobic activities such as weightlifting or sprinting. For example, some studies report increased repetitions during resistance training and reduced feelings of muscle soreness after exercise. Citrulline malate, in particular, is commonly used and studied, with doses ranging from 6 to 8 grams taken about an hour before exercise.

However, the overall quality and consistency of evidence is moderate. Some studies have found little or no effect, and the benefits appear most pronounced in short-duration, high-intensity efforts rather than endurance events. The potential mechanisms—enhanced nitric oxide production and ammonia clearance—are biologically plausible and supported by mechanistic research, but more large-scale trials are needed.

In summary, citrulline is scientifically validated to a moderate degree for supporting exercise performance, particularly for increasing repetitions and reducing muscle soreness in resistance training, though effects may vary depending on exercise modality and individual response.

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