Here at Supplement Warehouse our team is obsessed with pumps. I mean who isn't try to chase that pump every time you get to the gym? Its the pump that pushes us to get that next rep, to throw in another exercise and to not ever want to the leave them gym. So in this post we are going to talk about what the research says about Citrulline and what some of our athletes that workout regularly say and recommend for getting that pump!
What is Citrulline?
Citrulline is a non-essential amino acid that increases arginine in the body. Then in turn that increases nitric oxide, which leads to more "pumps" in and out of the gym. While the main goal that athletes take Citrulline for is the pumps, many fitness enthusiasts take it for the additional non-stimulant endurance and energy it can provide as well.
Research: What are the Benefits of Citrulline?
Increased Endurance: The first study we looked at for benefits used 6-8 grams in humans to see if this would increase endurance and energy. Now this study used Citrulline bound to Malate, and it may have been specifically the Malate that caused the increase in ATP production leading to increased endurance.
Increased Reps & Less Muscle Soreness: This study the humans consumed 8 grams of Citrulline Malate. This one was very interesting because it showed that the reps increased as they participants did more sets. By the 3rd set of each exercise they saw a 52% increase repetitions. WOW, now those are some benefits!
Citrulline for ED (Erectile Dysfunction): Why we couldn't find much, there are some studies showing that Citrulline can be used to treat some cases of ED (Erectile Dysfunction). Scientists say L-citrulline does not work as well as ED drugs such as Viagra. However, it appears to be a safe option. If you decide to take it for this purpose, we would recommend going with a pure Citrulline product such as this one.
Side Effects: From both studies, the main side effect participants saw when taking Citrulline and Citrulline Malate were stomach discomfort, but only at higher dosage.
Verdict: Take 6-8 grams of Citrulline Malate or at least 4 Grams of pure Citrulline,
What Do Our Athletes Say to Take?
In our company we have competitive bodybuilder, powerlifters and sports players. We went through and talked to each that took Citrulline. While the sports players seemed to only take what was in their pre-workouts, the competitive bodybuilders and powerlifter chose a specific dosage. All of them chose products or dosaged their pre-workouts with at least 6 grams of pure Citrulline. Now this is a higher dose than in the studies, but this is where they found the biggest pumps. I personally take 6-8 grams of pure Citrulline about 20-30 minutes before my workouts. I do it because I know I will get some amazing pumps, especially on arm and leg day.
Our Recommendation: Either take a pre-workout supplement with at least 6 grams of Citrulline or 8 grams of Citrulline Malate.
There are two easy ways to get your Citrulline. You can buy it pure, like the supplements here, or you can choose a pre-workout supplement with or without stimulants that has a heavy dosage of Citrulline in it.