Citrulline

What citrulline does and how much to take before training

What it does

Citrulline increases blood flow during training, which shows up as a stronger 'pump' and, for some people, a few extra reps on high-rep sets. The effect on heavy, low-rep strength work is smaller.

Dose and timing

6 to 8 grams of citrulline malate is the typical effective dose.
Take it 30 to 60 minutes before training.
Daily use is fine, there is no need to cycle on and off.

Evidence level

The research on citrulline is decent but modest in size. Expect a small, real benefit for pump and endurance-type sets, not a dramatic change in your numbers on heavy compound lifts.

Key takeaways

Citrulline mainly helps blood flow, pump, and higher-rep endurance.
Typical dose is 6 to 8 grams of citrulline malate pre-workout.
Effects on heavy low-rep strength are small.
It is safe for regular daily use.

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General education only — not medical advice.