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Citrulline / Citrulline Malate

A pre-workout staple that raises nitric oxide — modest gains in reps and a real 'pump', with few downsides.

EVIDENCE
Moderate
TYPICAL DOSE
6–8 g L-citrulline (or 8 g citrulline malate) about 45–60 minutes pre-workout
TIMING
Pre-workout.
WHAT IT IS

L-citrulline is an amino acid that the body converts to arginine, boosting nitric oxide and blood flow. Often sold combined with malate.

WHY (OR WHY NOT)

Reasonable evidence for a small increase in training volume (a rep or two more on sets) and reduced soreness, plus the noticeable muscle pump. Effects are modest but consistent, and it's cheap and well tolerated.

CAUTIONS
  • !The dose matters — many pre-workout blends under-dose it.
  • !Harmless for most; can cause mild stomach upset at higher doses.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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