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​L Citrulline Dosage for Pump and Performance: How Much Do You Need?

​L Citrulline Dosage for Pump and Performance: How Much Do You Need?

Posted by Leonard Shemtob on Aug 28, 2023

L Citrulline Dosage for Pump and Performance: How Much Do You Need?

If you've been hitting the gym or engaging in physical activities, you've probably heard of L Citrulline and its potential benefits. This amino acid become popular for its ability to enhance muscle pumps and overall exercise performance.

But the big question remains: How much L Citrulline do you actually need to experience these effects?

In this comprehensive article, we're delving into the world of L Citrulline dosage – the science behind it and the impact it can have on your workouts. We will also cover the best supplements that contain the optimal dosage of L Citrulline for achieving the best pump and overall performance.

Whether you're a seasoned athlete looking to optimize your training or just starting your fitness journey, understanding the right dosage of L Citrulline is essential.

Short Summary

L Citrulline Basics: Learn about L Citrulline, which plays a vital role in producing nitric oxide for boosting blood flow and nutrient delivery to muscles.

Unveiling L Citrulline's Potential:

  • Discover how L Citrulline, a non-essential amino acid, can enhance blood flow.
  • Improve pumps
  • Boost muscle endurance.
  • Contribute to better workout performance.

Importance of Dosage: Understand how the effects of L Citrulline on muscle pumps and exercise performance are directly related to the dosage. Discover the balance between too little, too much, and the optimal amount.

Informed Fitness Choices: Whether you're a fitness enthusiast or just beginning your wellness journey, this article equips you with insights to make informed decisions about incorporating L Citrulline into your routine.

Supplement Selection: Learn about top-quality supplements that incorporate the perfect L Citrulline dosage to amplify muscle pumps and overall exercise benefits. We'll unveil options that align with your pump and performance goals.

Top Recommendation: Elevate your pump and performance journey with our ultimate supplement recommendation, Wild Thing by Assault Labs, carefully crafted to harness the perfect L Citrulline dosage for optimizing pumps, energy, and workout efficiency.

Quick Picks:

Wild Thing by Assault Labs – Top Choice

Bucked Up by Bucked Up – Runner-Up

High Volume by PEScience – The King of Pumps

What is L Citrulline?

L-citrulline is a special amino acid often found in fitness supplements. It's made by your body in the liver and intestines, and you can also find it in foods like watermelon, cucumbers, squash, and pumpkins.

Unlike most amino acids that help build proteins, citrulline doesn't directly make proteins. Instead, it's essential for a process in your body called the urea cycle. This process helps get rid of harmful ammonia and stops extra glycolysis. Citrulline also helps make another amino acid called L-arginine, which is needed to create nitric oxide (NO).

L-citrulline is known for its good effects on your heart, bones, and fat metabolism. But in the fitness world, its main benefit is that it can widen our blood vessels. When converted to L-arginine and then NO, citrulline helps your blood vessels open up more. This means more blood flows, creating the 'pump' feeling that every weightlifter craves.

Benefits of L-Citrulline

  • It increases nitric oxide production.
  • It helps improve exercise performance.
  • It improves blood flow.
  • It supports lower blood pressure.
  • It improves cardiac function.
  • It boosts cognitive function.
  • It helps enhance immunity.
  • It improves endurance and strength.
  • It may improve erectile dysfunction.

Dosing: What L-Citrulline Dose Gives the Ultimate Pump?

Although everyone is different, what might give one person the best pump might not be the same for another person. However, there's a suggested amount that works best for great results.

When you're using citrulline as a supplement, there are two types:

  1. L-citrulline
  2. Citrulline malate

The difference between citrulline malate and l citrulline is that citrulline malate combines amino acid l citrulline and malic acid, a natural substance that is present in fruits and helps with energy metabolism.

Although there isn't much research on the advantages of malic acid, a few studies suggest it might boost endurance. However, there's substantial evidence supporting the performance-enhancing effects of citrulline malate.

Here is the comprehensive guide on the difference between L-citrulline and Citrulline malate:

L-Citrulline vs Citrulline Malate: Which is the Better Nitric Oxide Booster?

So, how much do you need?

For non-exercise-related advantages, a daily intake of approximately 3 grams of L-citrulline or 5 to 6 grams of citrulline malate is advisable.

If you're seeking performance enhancements, like experiencing the pump effect, aim for a daily intake of 5 to 6 grams of citrulline malate or 3 to 5 grams of L-citrulline. Research suggests that exceeding 10 grams daily is not recommended, as higher doses might not necessarily yield more effective results.

Here are the recommended doses for specific purposes:

Weight Training: About 8 grams of citrulline malate, providing around 4.5 grams of citrulline, can enhance weight training performance.

Oxygen in Muscle: To increase oxygen content in muscles, Consuming 6 or more grams of L-citrulline daily for a week appears to be effective.

Blood Pressure: For improving blood pressure, research suggests a daily dose of 3–6 grams of L-citrulline.

3 Best L Citrulline Supplements

Here are the three best L-citrulline supplements that utilize the recommended dosages of L-citrulline for optimal results:

1- Wild Thing by Assault Labs

Wild Thing by Assault Labs

Introducing Wild Thing - The no 1 ranked pre-workout supplement by Assault Labs. Packed with amino acids, creatine, and other nutrients to nourish your muscles during your workout. It also features two cutting-edge nootropics that enhance focus and boost workout energy to levels you haven't experienced before.

Experience vascularity and pumps like never before with Wild Thing, setting it apart from other pre-workout supplements. Get ready for some serious muscle growth.

Get ready for Wild Thing - The new pre-workout that brings high energy, intense pumps, and supports both your muscles and mind.

Key Benefits:

  • It enhances muscle pumps and vascularity.
  • It helps increase your energy levels.
  • It increases your mental focus.
  • It improves your strength during workouts.
  • It boosts your muscle endurance.
  • It speeds up muscle recovery.
  • It enhances the overall mood.
  • It reduces muscle fatigue.
  • It improves cognitive function.
  • It helps boost your muscle control.

Key Ingredients:

DiCitrulline Malate: This non-essential amino acid enhances muscular energy, boosts performance in both anaerobic and aerobic activities, increases strength and power, promotes nitric oxide production (resulting in muscle pumps), and aids in reducing fatigue and post-training soreness.

Beta-Alanine (CarnoSyn®): This non-essential amino acid elevates muscle carnosine levels, effectively decreasing muscle fatigue and increasing your workout intensity.

[Related] Unlock the Benefits of Pre-Workout with Beta-Alanine

Agmatine Sulfate (AgmaMax™): Derived from Arginine, Agmatine is created through decarboxylation. This substance has gained significant attention in the supplement field for its capacity to trigger growth hormone release and generate Nitric Oxide (resulting in muscle pumps).

Creatine Hydrochloride: Based on research, Creatine HCL has the ability to fully dissolve in water, suggesting it could similarly dissolve within the body. This enhanced solubility potentially enables the body to utilize it more rapidly, leading to quicker regeneration of ATP (muscular energy) and contributing to increased strength and muscle hydration.

L-Glutamine: This amino acid occurs naturally in your muscles. When taken as a supplement, it enhances muscle growth, prevents muscle breakdown, and supports better muscle recovery.

Choline Bitartrate: It converts to Acetylcholine, a neurotransmitter essential for various brain-body functions like memory, cognitive function, muscle control, and reflexes.

Caffeine Anhydrous: This is a pure and potent type of caffeine that helps you reach intense training levels more efficiently. It also enhances thermogenesis, which speeds up your body's fat-burning process.

L-Tyrosine: This non-essential amino acid aids in preventing burnout, supporting optimal brain function, enhancing mood, and reducing anxiety.

L-Norvaline: It has been proven to improve the flow of nitric oxide and increase its production. Additionally, it supports the delivery of nutrients to muscles during and after workouts.

Phenylethylamine Hydrochloride: This natural ingredient enhances cognitive function, uplifts mood, sharpens focus, and boosts the release of Acetylcholine, a neurotransmitter crucial for various brain-body functions.

N-Phenylacetyl-L-Prolylglycine Ethyl Ester (Noopept™): It enhances focus, concentration, and learning ability, all while reducing stress and anxiety. This ingredient is frequently combined with choline variant forms like choline bitartrate.

Customer Reviews About the Product:

5-stars.pngWild thing

“Enjoyed it, loved the tingle...good energy throughout the workout. Tastes great!”

-Ivan S.

5-stars.pngPrecisely Crafted

“Excellent preworkout. Assault labs created this one perfectly! Great pump, energy that lasts the duration of my workout. Fantastic flavor and taste.”

-Will D.

5-stars.pngGood stuff

“One of the better pre-workouts.”

-Beau B.


“Hands down best preworkout out there today!!!”


5-stars.pngGreat Pre workout

“Definitely a great Pre workout supplement. Gives you the energy needed to push through those intense workouts.”

-Donald J.

2- Bucked Up by Bucked Up

Bucked Up by Bucked Up

Are you determined to excel at the gym and achieve remarkable results? Looking to stand out from the crowd? Look no further than Bucked Up! This pre-workout powerhouse features the unique addition of Deer Antler Velvet, known for its exceptional recovery benefits.

With a transparent label listing high-quality ingredients, Bucked Up offers an outstanding pre-workout experience. You'll feel the surge of energy, focus, and pump that outperforms the competition in the gym, allowing you to push through intense workouts. Moreover, Bucked Up features three growth hormone enhancers to elevate your exercise routine to new heights.

[Related] Bucked Up Non-Stimulant Pre-Workout: Benefits and Results - Full Review

Key Benefits:

  • It increases your muscle pumps.
  • It improves your focus.
  • It increases your energy levels.
  • It accelerates your muscle recovery.
  • It boosts your overall performance.

Key Ingredients:

Citrulline: This ingredient increases blood flow and helps direct blood flow to your muscles, resulting in an impressive pump. This non-essential amino acid plays a crucial role in maintaining blood vessel health and heart, and it might even give a boost to your immune system. Studies state that it helps increase blood flow and endurance, reduces muscle soreness, and improves ATP production.

Deer Antler Velvet offers numerous health benefits. It enhances blood circulation, boosting overall well-being. This natural supplement elevates energy and endurance, providing the strength for your tasks.

[Related] Deer Antler Spray: A Comprehensive Guide

Moreover, it aids muscle growth and strength and improves joint mobility, increasing flexibility. Notably, it speeds up muscle recovery after intense workouts, getting you back to the gym quickly.

AlphaSize Alpha GPC: A growth hormone enhancer proven in clinical studies to enhance mental focus, allowing you to stay fully engaged during your workout.

Actigin: A natural compound that elevates VO2 Max, enhances athletic performance, and reduces inflammation.

Astragin: Scientifically proven to enhance Citrulline absorption, ensuring optimal blood flow for amplified pumps during your workout.

Taurine: An amino acid with strong antioxidant qualities. Furthermore, studies suggest that Taurine can enhance mental performance when combined with caffeine.

Customer Reviews About the Product:

5-stars.pnggreat stuff

“worked out like an animal only one problem a raging woody that wouldn't quit never tried vagra but this is what it must be like”


5-stars.pngFelt this one

“I felt this one from like 20 or so min after I took it. Taste is good and mixxes well. Feel like i have so much energy when I use it. Workout was solid and felt focused too.”

-David P.

3- High Volume by PEScience

High Volume by PEScience

Discover High Volume, the stimulant-free pre-workout pump powerhouse that elevates your workout to new heights without any stimulants. This dynamic formula revolves around a blend of potent pump and performance enhancers such as citrulline, taurine, and arginine.

High Volume guarantees a delightful and stimulating-free pre-workout experience. With quality ingredients, unlock the full potential of your workouts through the remarkable effects of High Volume.

[Related] Best Non Stim Pre Workouts

Key Benefits:

  • It gives you unparalleled muscle pumps.
  • It improves nitric oxide production.
  • It boosts your blood flow.
  • It increases your energy levels.
  • It enhances your overall exercise performance.

Key Ingredients:

L-Citrulline: This supplement is rich in L-citrulline, known as one of the most effective nitric oxide boosters available. Unlike citrulline malate, L-citrulline enhances nitric oxide more efficiently, which is why PEScience has chosen it for this supplement.

L Citrulline Dosage for Pump: Frequently Asked Questions (FAQs)

Q: What is L Citrulline, and why is it essential for workouts?

A: L Citrulline is an amino acid that enhances muscle pumps and exercise performance. It plays a key role in increasing nitric oxide levels, which leads to enhanced blood flow and nutrient delivery to muscles during workouts.

Q: How does L Citrulline improve muscle pumps and exercise performance?

A: L Citrulline helps increase nitric oxide production, which widens blood vessels and promotes better blood flow to muscles. This results in better muscle pumps and enhanced exercise capacity, improving overall performance.

Q: What is the recommended L Citrulline dosage for optimal pump and performance effects?

A: The optimal dosage varies depending on individual preferences and goals. For non-exercise-related benefits, around 3 grams of L Citrulline or 5 to 6 grams of citrulline malate daily is suggested. For performance improvements and achieving the pump effect, aim for 3 to 5 grams of L Citrulline or 6 to 8 grams of citrulline malate per day.

Q: What is the difference between L Citrulline and citrulline malate?

A: L Citrulline is the pure form of citrulline, while citrulline malate combines L Citrulline with malic acid. Citrulline malate boosts endurance, while both forms contribute to increased nitric oxide production. However, L Citrulline might be better at enhancing nitric oxide than citrulline malate.

Here is the complete comparison: L-Citrulline vs Citrulline Malate: Which is the Better Nitric Oxide Booster?


In conclusion, understanding the right L Citrulline dosage can significantly enhance your workout performance. Whether you're aiming for better muscle pumps, increased endurance, or overall fitness improvement, L Citrulline offers a natural and effective solution.

By choosing supplements that provide the optimal dosage of L Citrulline, like those mentioned in this article, you can maximize the benefits and elevate your fitness journey.

Consulting with a healthcare expert before starting any new supplement regimen is always a wise choice to ensure safe and effective use.


Bendahan, D., Mattei, J. P., Ghattas, B., Confort-Gouny, S., Le Guern, M. E., & Cozzone, P. J. (2002). "Citrulline/malate promotes aerobic energy production in human exercising muscle." British Journal of Sports Medicine, 36(4), 282-289.

Takahara, K., Ii, M., Inamoto, T., Nakagawa, T., Ibuki, N., Yoshikawa, T., ... & Uchida, K. (2018). "L-Citrulline Suppresses the Development of Reflux Esophagitis in Rats." International Journal of Molecular Sciences, 19(6), 1738.

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.

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