If you're looking for a performance boost in the gym or on the field, you've probably heard about citrulline—but did you know there are two main forms of this amino acid? Regular L-citrulline and citrulline malate. So, which one actually works better? The short answer: citrulline malate takes the edge for endurance and recovery, while straight-up citrulline is great for pure nitric oxide (NO) support. But let’s break it down so you can pick the right one for your goals.
The Basics: What Is Citrulline?
Citrulline is a non-essential amino acid, meaning your body makes some of it naturally. But supplementing with it can crank up your nitric oxide production, leading to better blood flow, reduced fatigue, and even a killer pump during workouts. It’s a favorite among athletes, bodybuilders, and even folks just looking to improve their cardio game.
Citrulline Malate: The Performance Enhancer
Citrulline malate is L-citrulline bonded to malic acid—a compound involved in energy production (hello, Krebs cycle). This combo brings extra perks:
If you’re into high-volume training, HIIT, or endurance sports, citrulline malate is your best bet.
Pure L-Citrulline: The Nitric Oxide King
Plain L-citrulline skips the malate and goes straight to work boosting NO levels. This makes it ideal if you care most about:
Lifters chasing that skin-splitting pump or people focused on vascularity often lean toward pure citrulline.
Which One Should You Take?
It depends on your goals:
Dosage-wise, most studies use 6–8g of citrulline malate or 3–6g of L-citrulline pre-workout. Some athletes even stack both—malate for performance and citrulline for extra NO.
The Bottom Line
Both forms work, but they shine in different areas. If you want the full package—energy, endurance, and recovery—citrulline malate is the move. If you’re all about that pump life, stick with classic citrulline. Either way, you’re giving your performance a solid upgrade. Now go crush those workouts.
