Citrulline is an amino acid that has recently gained widespread popularity among athletes, especially those engaged in strength training.

 Let’s explore how to properly use citrulline, its benefits for muscles, dosage and effects, and understand why bodybuilders and powerlifters increasingly incorporate it into their routines.


First, let’s clarify - the primary role of citrulline is to increase nitric oxide levels in the body, which helps to dilate blood vessels and improve blood flow to muscles. This is the main action of this supplement.

Available Forms

Citrulline is most commonly found in two forms: L-citrulline and malate. Both forms have similar effects, but the malate form additionally contains malic acid, which can improve energy metabolism and increase endurance.

Benefits of Citrulline for Strength Training

- Increased Strength and Endurance

One of its main advantages is its ability to increase strength and endurance. This is achieved by improving circulation and oxygen delivery to the muscles, allowing for longer and more intense workouts.

For those involved in bodybuilding, powerlifting, weightlifting, and strongman training, this means the ability to perform more sets and reps, as well as reducing recovery time. This, in principle, affects muscle mass and strength growth, as you can ideally do more than usual.

- Reduced Muscle Fatigue

The supplement also helps reduce muscle fatigue. This is due to its ability to lower blood ammonia levels, which accumulate during intense training and cause fatigue. By reducing ammonia levels, the supplement helps maintain high performance for longer.

- Improved Recovery

Another important property of citrulline is improved recovery after workouts. Thanks to enhanced blood flow and increased nutrient delivery to the muscles, recovery occurs faster and more efficiently. This allows for shorter rest periods between workouts and quicker achievement of goals.

- Additionally, this amino acid is necessary to maintain a positive nitrogen balance in the body.  This is also a significant point.

Usage for Bodybuilders

For bodybuilders, the supplement becomes an indispensable aid in the fight for increased muscle mass and strength. Thanks to improved blood flow and increased muscle cell volume, citrulline contributes to more effective blood pumping into muscles or "pumping." Moreover, improved recovery allows bodybuilders to train more frequently.

Citrulline for Powerlifters and Strongmen

Powerlifters and strongmen can also benefit from using this supplement. By reducing muscle fatigue and improving recovery, it allows powerlifters to train with heavier weights and progress faster.

Dosage for Training

To achieve maximum effect, it is recommended to take 6 to 8 grams of citrulline malate 30-60 minutes before training, preferably on an empty stomach. If using L-citrulline, the dosage may be slightly lower – 3 to 5 grams. It’s important to remember that to achieve consistent results, citrulline should be taken regularly.

FAQ on Citrulline in Strength Training

What is the optimal dosage for strength training?

The optimal and safe dosage is 6-8 grams of citrulline malate or 3-5 grams of L-citrulline 30-60 minutes before training. Some may use a dosage of 10 grams.

Is it really effective?

Yes, the supplement has proven effective in improving endurance, recovery after workouts, and muscle pumping.

How does it affect muscles?

The supplement improves circulation, increases oxygen and nutrient delivery to muscles, lowers ammonia levels, and speeds up recovery.

Can it be taken with other supplements?

Yes, it can be combined with other supplements such as arginine and creatine to enhance the effect.

What side effects can this supplement cause?

Side effects are quite rare, but overdosing can cause stomach upset, nausea, and diarrhea.



Citrulline is a relatively effective and safe supplement that, when used correctly, can help improve the effectiveness of your strength training. However, it is not a magic supplement – such supplements do not exist in principle.

Therefore, if you are looking for a natural way to increase your endurance, reduce fatigue, speed up recovery, enhance pumping, and as a result, slightly improve your strength indicators, this supplement can be a good addition to your arsenal of pharmacological agents and supplements.


author - Denis Strongshop  

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