tuneTypical Dose
8 g about 30 to 60 minutes pre-workout is the common study pattern
Performance
Citrulline Malate
L-citrulline malate
Evidence TierCWADA NOT PROHIBITED
watchEffect Window
Most evidence is for acute pre-workout use.
check_circleCompliance
WADA NOT PROHIBITED
Overview
Clinical Summary
Citrulline malate may modestly improve repetition performance in some resistance-training settings, but the overall effect is small and product ratios vary.
Citrulline malate is a classic pre-workout ingredient. The best human evidence suggests a small and inconsistent benefit for repetition performance or strength-endurance tasks. The practical problem is that different products use different citrulline-to-malate ratios, so the label often tells you less than it seems.
Citrulline malate is used to raise arginine availability and nitric-oxide production and may also affect fatigue tolerance. Clinical performance effects are real but generally small.
Outcomes
What This Is Expected To Influence
Primary Outcomes
- Modest improvement in repetition performance or strength endurance
Secondary Outcomes
- Inconsistent effects on maximal strength and broader performance outcomes
Safety
Contraindications and Interactions
Contraindications
No entries provided
Side effects
- GI discomfort
Interactions
No entries provided
Avoid if
- You assume all citrulline-malate products contain the same ratio
Evidence
Study-level References
cit-SRC-001Systematic review and meta-analysis
Sourceopen_in_newTrexler ET, et al. Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis. 2021. PMID:34010809.
Population: Resistance-trained adults from randomized acute citrulline-malate studies.
Dose protocol: Mostly 6 to 8 g acute pre-workout protocols
Key findings: Small favorable pooled effect on repetition performance.
Notes: Best rep-performance meta-analysis.
Paper content
This synthesis supports the idea that citrulline malate can modestly improve repetition performance, but the average effect is small.
cit-SRC-002Systematic review and meta-analysis
Sourceopen_in_newFigueiredo VC, et al. Effects of Citrulline Malate Supplementation on Muscle Strength in Resistance-Trained Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. 2021. PMID:34176406.
Population: Resistance-trained adults from randomized citrulline-malate studies.
Dose protocol: Acute protocols in resistance-trained adults
Key findings: Small pooled benefit on some strength-related outcomes.
Notes: Useful companion synthesis.
Paper content
This meta-analysis complements the repetition-performance literature and supports a modest performance effect for citrulline malate in resistance-training settings.
cit-pmid-38874989Randomized, double-blind, placebo-controlled crossover trial.
Sourceopen_in_newFaria VS, Egan B. Effects of 3 days of citrulline malate supplementation on short-duration repeated sprint running performance in male team sport athletes. Eur J Sport Sci. 2024;24(6):758-765. doi:10.1002/ejsc.12090. PMID:38874989.
Population: Male university-level team sport athletes.
Dose protocol: CM 8 g/day for 3 days in male team sport athletes
Key findings: Attenuated sprint performance decrement (4.68% vs 6.10%, P=0.03, ES=0.77). Faster peak sprint time (P=0.011). No effect on average sprint time or lactate.
Notes: Small crossover RCT (n=13) but with moderate-to-large effect size for fatigue attenuation. Supports CM for repeated sprint contexts.
Paper content
This crossover RCT tested 3 days of citrulline malate supplementation (8 g/day) in 13 male team sport athletes during repeated sprint testing. CM significantly attenuated sprint performance decrement (4.68% vs 6.10%, P=0.03, ES=0.77) and improved fastest sprint time (P=0.011). No differences were found for average sprint time, blood lactate, or heart rate. The results support CM for maintaining sprint quality during repeated high-intensity efforts, with a moderate-to-large effect size for the fatigue attenuation outcome. The short loading protocol (3 days) is practically relevant for sport applications.
cit-pmid-39662304Randomized, double-blind, placebo-controlled crossover trial.
Sourceopen_in_newMartin-Olmedo JJ, Miras-Moreno S, Cuadra-Montes K, et al. Malate or Not? Acute Effects of L-Citrulline Versus Citrulline Malate on Neuromuscular Performance in Young, Trained Adults. Int J Sport Nutr Exerc Metab. 2025;35(2):89-98. doi:10.1123/ijsnem.2024-0006. PMID:39662304.
Population: Young trained adults (21 women, 22 men, mean age 24.2 years).
Dose protocol: L-citrulline 5.3 g vs citrulline malate (5.3 g + 2.7 g malate) vs placebo, acute dose 45 min before testing
Key findings: Neither supplement improved maximal strength, ballistic performance, or strength endurance. Malate added no benefit beyond citrulline alone.
Notes: Well-powered crossover RCT (n=43) including both sexes. Important null finding for acute low-to-moderate volume resistance training.
Paper content
This well-powered crossover RCT (n=43) directly compared acute L-citrulline, citrulline malate, and placebo on neuromuscular performance in trained young adults. Neither supplement improved maximal strength, ballistic performance, or strength-endurance outcomes during low- to moderate-volume resistance training. The study is notable for including both sexes, using matched citrulline doses, and finding no added benefit from the malate component. These null findings are informative for setting realistic expectations about acute citrulline supplementation for neuromuscular performance.