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What is L-Citrulline

L-citrulline is a non-essential amino acid and a precursor of arginine, another amino acid that plays an important role in maintaining healthy circulation, muscles, and joints. Found in foods like watermelon, cucumbers, and legumes, it's a supplement superhero and a must-have for any preworkout stack.


You're on your last set at the gym. One more rep,  you tell yourself, gritting your teeth. Just one more--

Cue muscle burn. You know: that stinging, intense, I-couldn't-do-one-more-bicep-curl-even-if-I-had-the-power-of-Thor feeling? That burn is actually good news--it means you're working your muscles to their max, which leads to increased strength and growth. But sometimes, it can stop your workout in its tracks, curbing your progress and making it harder to get those gains.

Blame two culprits for muscle burn: lactic acid and ammonia, substances that build up in working muscles and cause fatigue and burnout.

But citrulline may be able to help: research suggests it reduces ammonia and lactic acid buildup in muscles during exercise. In one study,  citrulline supplementation increased the length of time athletes were able to exercise until exhaustion; in another, it significantly improved aerobic energy and overall athletic endurance and performance.  (x) (x)

Taking citrulline two hours before you hit the gym could also help your body use amino acids more effectively, which is ideal for building, strengthening, and maintaining muscle. (x)


Your body needs citrulline to make arginine, which in turn boosts levels of nitric oxide, a chemical that keeps your heart and arteries healthy by relaxing blood vessels. When your arteries are relaxed, it's easier for blood and nutrients to flow throughout your body, which may help prevent or reduce inflammation and symptoms of other disorders. (x)

Research also indicates that citrulline could help lower high blood pressure, especially in those with existing cardiac conditions or prehypertension. (x)

An added bonus? Nitric oxide promotes post-workout muscle pump, so you can flex and show off those gains.


If you've ever hit the weights a little too hard, you might have felt a little off, even flu-ish. This is because excessive exercise (or prolonged illness) can seriously impair immune function.

But citrulline has been found to increase levels of neutrophils, white blood cells that the immune system releases to fight off infection. (x) Supplementing with citrulline--along with arginine, which increases its effectiveness-- could give your immune system the boost it needs to stay strong during intense training sessions or cold and flu season. (x)


There are two types of citrulline supplements: pure citrulline and citrulline malate, which contains an added compound called malic acid. Found in many fruits and vegetables, malic acid may increase energy during exercise.

In one study, participants who took citrulline malate increased the number of their bench press reps by more than 50% and decreased post-workout muscle soreness by 40%. (x)

Citrulline 1:1 malate contains a 1:1 ratio of citrulline to malate; our 2:1 powder contains a 2:1 ratio of citrulline to malate.

So which form should you take? It depends on what works best for you. If you need added energy in the gym, citrulline malate may be the way to go; otherwise, regular citrulline will give you the boost you need.

Always consult with your doctor before starting any supplement routine, and never exceed the recommended dosage.

Happy mixing!


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