Evidence brief · Supplement
L-Citrulline for Resistance reps / pump
Evidence grade B — 6–8 g pre-workout
- Overall grade
- Grade B
- Last revised
- 1
- graded outcome
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
1 at grade B — 1 graded row
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Resistance reps / pumpEvidence grade B
6–8 g pre-workout
Smallmixed
What is uncertain
Read off the same rows as above. Nothing here is added that the entry does not itself record.
- Studies disagree: Resistance reps / pump (mixed agreement).
The evidence in words
The verdict
For resistance reps / pump, L-Citrulline earns evidence grade B (small effect, mixed consistency) — there is real evidence here. 6–8 g pre-workout
How it might work
By raising plasma arginine and nitric-oxide availability, citrulline promotes vasodilation and blood flow to working muscle, and it helps clear ammonia via the urea cycle, which may delay fatigue.
How to use it
6–8 g of L-citrulline (or 8 g citrulline malate) about an hour before training. Consistency isn't required day-to-day; it's an acute ergogenic.
Safety & cautions
Very well tolerated, with far less GI upset than arginine. Its blood-pressure lowering is additive with antihypertensive drugs.
Bottom line
One of the few pre-workout ingredients with real, if modest, support. 6–8 g an hour before lifting for reps and pump; also a mild blood-pressure helper.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Pre-workout
- 6–8 g L-citrulline (or 8 g malate), ~60 min prior.
Goes with
- L-CitrullineRead the full L-Citrulline monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- L-Citrulline for Blood pressureEvidence grade B — Modest reductionEvidence grade B
- L-Arginine for Blood pressureEvidence grade C — Modest reductionEvidence grade C
- L-Citrulline for Endurance performanceEvidence grade C — Less consistentEvidence grade C
- Beetroot / Dietary Nitrate for Blood pressureEvidence grade B — Modest reductionEvidence grade B
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.