Citrulline increases nitric oxide production and reduces muscular fatigue through the reduction of lactic acid and ammonia in the blood and body tissue. Citrulline has repeatedly been proven to increase performance in upper and lower body resistance training. Additionally, citrulline has also been proven to enhance post-exercise recovery.
Effect
Magnitude of Effect
Level of Evidence
Consistency of Research
Conclusion
Studies
Training Volume
High ↑↑
8/10
Medium
Citruline Malate was shown in a double blind controlled trial to have a very notable effect on training volume. When comparing the group of participants who received the Citruline against a placebo group, the citruline group completed 52.96% more repitions of bench press against the placebo group.
Nitric Oxide Production
High ↑↑
10/10
Very High
Oral consumption of citrulline is frequently shown to increase nitric oxide production in the body. Nitric oxide relaxes the inner muscles in your blood vessels which allows for great blood flow and decreased blood pressure. It's important for overall health and increases athletic performance from the improved blood-flow.
Fatigue
High ↓↓
8/10
Medium
Citruline has been proven to decrease self-reported fatigue, as well as time to exhaustion when performing various exercises including both weightlifting, and cardiovascular exercise.
Training Volume
High ↑↑
8/10
Medium
Citruline Malate was shown in a double blind controlled trial to have a very notable effect on training volume. When comparing the group of participants who received the Citruline against a placebo group, the citruline group completed 52.96% more repitions of bench press against the placebo group.
Strength and Power Output
Medium ↑
10/10
Very High
In a randomized, double-blind, placebo-controlled crossover trial, 25 athletic participants took l-citrulline or placebo daily for one week each, and again prior to a 4 km time trial on a cycle ergometer. Citrulline led to a statistically significant reduction in time to complete the 4 km time trial. Power output was a little higher in the citrulline group, and the average value was statistically significant. There was statistically significantly less muscular fatigue and greater concentration when taking citrulline.