If you're looking to level up your workouts, you've probably heard about citrulline—but did you know there are two main forms of this performance-boosting amino acid? Citrulline malate and L-citrulline both have their perks, but one might edge out the other depending on your goals. Let’s break it down so you can pick the right one for your gains.
What’s the Difference Between Citrulline Malate and L-Citrulline?
At first glance, they seem similar—both contain citrulline, which helps increase nitric oxide (NO) production, leading to better blood flow and that sweet, sweet pump. But citrulline malate has an extra ingredient: malic acid. This combo not only supports endurance but also helps with energy production by playing a role in the Krebs cycle (aka your body’s energy factory). L-citrulline, on the other hand, is just pure citrulline—no frills, just focused on boosting NO levels.
Which One Gives You a Better Pump?
If you’re all about that vascularity and muscle fullness, L-citrulline is your go-to. Since it’s straight citrulline, your body converts it efficiently into arginine, ramping up nitric oxide production for killer pumps. Studies show that L-citrulline can improve blood flow, meaning more oxygen and nutrients get to your muscles when you need them most.
Citrulline malate still delivers on pumps, but its real strength lies in endurance. The malic acid helps reduce fatigue by supporting ATP production, so if you’re grinding through high-rep sets or endurance sports, this might be the better pick.
Which One Helps with Fatigue?
Here’s where citrulline malate shines. The malate component helps recycle lactate, delaying that burning sensation in your muscles. That means you can push harder for longer—great for CrossFit, HIIT, or marathon training sessions.
L-citrulline doesn’t have this fatigue-fighting bonus, but it’s still a solid choice if your main focus is strength and power rather than endurance.
Dosage & Timing: How Much Should You Take?
For L-citrulline, research suggests 6-8 grams about 30-60 minutes before training for optimal performance.
For citrulline malate, the sweet spot is 6-8 grams as well, but since it’s a combo, only about half of that is pure citrulline (the rest is malic acid). Some athletes prefer higher doses (up to 10g) for endurance benefits.
The Verdict: Which One Should You Choose?
At the end of the day, both are great—it just depends on whether you’re chasing veins or trying to outlast the competition. Either way, you’re setting yourself up for a killer session. Now get out there and crush it!
