Citrulline is a non-essential amino acid that plays a key role in the urea cycle and nitric oxide production. In sports nutrition, it is commonly used to improve blood flow, enhance muscular endurance, and reduce fatigue during intense workouts.
When consumed as L-citrulline or citrulline malate, it increases arginine levels in the body more effectively than taking arginine directly. This, in turn, enhances nitric oxide synthesis, which can promote vasodilation and improve oxygen and nutrient delivery to muscles.
Citrulline also helps reduce ammonia and lactic acid buildup during exercise, potentially allowing for longer, more intense sessions with less muscle soreness afterward.
Synonyms:
L-Citrulline, Citrulline Malate
Benefits:
- Enhances blood flow and muscle pump
- Supports endurance and reduces fatigue
- Helps buffer lactic acid and ammonia
- May improve performance in high-intensity exercise
- Assists in recovery by improving nutrient delivery
Sources:
Naturally found in watermelon; also produced synthetically for supplements.
Observations:
Commonly used in pre-workout formulas, especially as citrulline malate (combined with malic acid). Effective doses typically range from 6 to 8 grams. Generally well-tolerated, though high doses may cause mild gastrointestinal discomfort in some users.
Related Fields of Study:
Exercise Physiology, Nitric Oxide Metabolism, Sports Nutrition, Biochemistry.