Supplementing citrulline increases nitric oxide levels, which can improve blood flow to muscles.

• L-Citrulline is an amino acid that gets converted by the body into L-arginine.
• Arginine is converted into nitric oxide.
• Nitric oxide increases blood flow.

Citrulline Malate improves nitric oxide metabolism and the ammonia recycling process. In other words, a better lactate and ammonia clearance following the performed set.

This effect builds up during the sets and directly results in the ability to perform more reps. So using citrulline does not deliver so much of an effect on strength gains but allows for higher intensity. Lighter weights and higher intensity is core for the senior athlete making citrulline malate an indispensable supplement for us.

Citrulline is a good vasodilator. Vasodilation is the widening of blood vessels as a result of the relaxation of the blood vessel’s muscular walls. Vasodilation is a mechanism to enhance blood flow to areas of the body that are lacking oxygen and/or nutrients. This vasodilation also contributes to the much-coveted vascularity.

There are numerous valuable studies available on the effects of citrulline. Specifically, on the fact that citrulline increases nitric oxide. Nitric oxide is involved in muscle contractile function and repair which could explain the reductions in muscle soreness. In this context, it is important to note that supplementing with Arginine for these purposes is outdated because Arginine is very difficult to absorb. The conversion process Citrulline-Arginine elapses much more efficiently.

To get the full benefits of citrulline, it is important that arginine is converted. However, the peak level of arginine seems to be reached only 1.4-2.3 hours after supplementation. This means citrulline should be taken at least 100 minutes before exercise. Knowing that most pre- and intra-workout supplements contain citrulline, this is a concern.

According to studies, and to avoid oversaturation of Arginine, the maximum dose is about 10 grams per day. Citrulline/Arginine supplementation shows some clear benefits for the arteries, blood pressure and immune system making it a good, daily supplement for seniors.

Citrulline absorbs easily and there are no special intake conditions. Taking citrulline simultaneously with beta-alanine, caffeine and creatine produces no adverse effects. Citrulline can be taken with water, fruit juice, protein drink, electrolyte drink without impairing its effect.

Taking citrulline and arginine simultaneously offers very little added value according to some studies and thus seems to be a waste of money.

Use 10 grams of citrulline malate as a stand-alone supplement 2h before training or contest.

In combination with a pre- and/or intra-workout supplement, using additional citrulline supplementation may lead to overdose. Remember to take the pre-workout early enough so that the full effect can be utilized during the workout. The intra-workout can keep the process ongoing and supplemented.