L-Citrulline
L-Citrulline is a non-essential amino acid that plays a crucial role in the urea cycle, helping to remove ammonia from the body. It's converted to L-arginine in the kidneys, leading to increased nitric oxide production.
Key Benefits
Enhanced Blood Flow
Increases nitric oxide production, leading to vasodilation and improved blood flow to muscles.
Improved Exercise Performance
Reduces fatigue and improves endurance during high-intensity exercise.
Faster Recovery
Reduces muscle soreness and accelerates recovery after training.
Muscle Pump
Creates fuller muscle appearance during training through increased blood flow.
How It Works
L-Citrulline is converted to L-arginine in the kidneys, which then produces nitric oxide (NO) via nitric oxide synthase. NO causes vasodilation, improving blood flow and nutrient delivery to muscles.
Scientific Research
L-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance
Journal of Applied Physiology • 2016
L-Citrulline supplementation improved cycling time trial performance by 1.5% and reduced muscle soreness.
Read StudyEffects of citrulline supplementation on exercise performance in humans
European Journal of Nutrition • 2019
Meta-analysis showed significant improvements in high-intensity strength and power performance.
Read StudyFrequently Asked Questions
Is L-citrulline better than L-arginine?
Yes, L-citrulline is more bioavailable than L-arginine. When taken orally, much of L-arginine is broken down in the gut before it reaches the bloodstream. L-citrulline bypasses this and is converted to L-arginine in the kidneys, resulting in higher blood arginine levels.
How long does it take for citrulline to work?
Peak plasma levels of L-citrulline are reached about 1 hour after ingestion. For exercise performance, take it 30-60 minutes before training. Chronic supplementation over 7+ days provides additional benefits.
What is the difference between L-citrulline and citrulline malate?
Citrulline malate is L-citrulline bonded with malic acid (typically 2:1 ratio). Both increase nitric oxide production. Citrulline malate may offer additional benefits for energy production through the Krebs cycle. When comparing doses, 5g citrulline malate contains roughly 3.3g of actual L-citrulline.
Safety Information
Possible Side Effects
- Mild stomach discomfort at high doses
- Temporary drop in blood pressure
Drug Interactions
- Blood pressure medications
- Nitrates
- PDE5 inhibitors
Contraindications
- Low blood pressure
- Heart conditions
- Pregnancy
Dosage Information
Recommended Daily Dose
5-8g per day
Range
3-10g
Timing
30-60 minutes before exercise
Aftershock Blueberry contains 5000mg per serving, matching optimal research dose.
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