L-Citrulline vs Arginine — Best Pump Ingredient & Real Doses
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No BS
If your goal is bigger, longer-lasting pumps and better work capacity, choose L-citrulline over arginine. Citrulline raises blood arginine more reliably than taking arginine itself (thanks, biology), which means more nitric oxide, better blood flow, and pumps that don’t fade by set three.
Why arginine underperforms: much of it gets broken down by first-pass metabolism (arginase) in the gut and liver before it ever boosts NO. Citrulline bypasses that roadblock and converts to arginine in the bloodstream—cleaner, stronger effect, fewer gut issues.
Quick compare
| Metric | L-Citrulline | Arginine (free base) |
|---|---|---|
| Raises plasma arginine | High (efficient conversion) | Moderate (heavy first-pass loss) |
| Pump & endurance carryover | Strong (sustained NO) | Shorter-lived |
| GI tolerance | Good up to common doses | Lower at 6 g+ (bloat/queasy) |
| Typical pre-workout dose | 6–8 g (pure L-citrulline) | 3–6 g (often underwhelming) |
| Best use-case | Daily training, volume, pump days | Only if combined with nitrate or specialty forms |
Translation: if you want the feel and the function, citrulline wins.
Dosing that actually works
L-Citrulline (preferred)
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6–8 g, 30–60 min pre-lift.
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For citrulline malate, use 8 g at 2:1 (yields ~5+ g citrulline). Malate may aid perceived fatigue, but ratios vary—check labels.
Arginine (if you must)
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3–6 g pre-lift, but expect less impact and more GI risk.
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Exception: arginine nitrate (different pathway via nitrate → nitrite → NO) can hit pumps well—still, most lifters get more reliable results from citrulline ± nitrate instead of plain arginine.
Timing & consistency
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Pre-session window: 30–60 min is the sweet spot for citrulline.
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Daily training blocks: Take it on lift days; off-day use isn’t essential, but won’t hurt.
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Carbs + salt help: A small carb + sodium hit (e.g., rice cake + electrolyte) can amplify the pump by pulling fluid into the muscle.
Stack ideas (Broken Road style)
| Goal | Stack | Why it helps |
|---|---|---|
| Max pump + volume | 6–8 g L-citrulline + creatine 5 g | NO for blood flow + creatine for repeated effort |
| Evening training (sleep-safe) | 6 g L-citrulline + low/no caffeine | Keep pumps high without wrecking bedtime |
| “All gas, no crash” | 6–8 g L-citrulline + moderate caffeine + ashwagandha | Big performance, smoother come-down |
| Pump days only | 8 g citrulline malate (2:1) | Easy one-scoop option in many formulas |
We build our pre around high-end citrulline dosing with Full-Dose Transparency, so you actually get what the label says.
FAQs (no fluff)
Do women use the same dose?
Yes. Dose by goal and tolerance, not gender. Most land at 6 g.
Citrulline vs. Citrulline Malate—what’s better?
Pure L-citrulline if you want guaranteed active grams. Malate can feel good for fatigue, but ratios vary (2:1 vs 1:1), so transparently dosed products matter.
Can I combine citrulline and arginine?
You can, but the ROI is weak unless arginine is in a nitrate form. Most athletes see more from citrulline + creatine or citrulline + nitrates.
Why didn’t I feel anything at 3 g?
Because 3 g is light. Pumps scale with dose—6–8 g is where most lifters notice sustained effects.
Our take
We don’t fairy-dust pumps. Citrulline carries the weight—biologically and under the bar. Dose it right, pair it with smart training and recovery, and your pumps last past the mirror and into better session quality.
No Casuals • Full-Dose Transparency • Earned Edge
Disclaimer: Educational content only—not medical advice. Talk to a qualified professional before using dietary supplements.