Citrulline: A practical guide to its performance-enhancing benefits

Citrulline is a non-essential amino acid particularly appreciated by athletes for its role in improving performance and recovery. It is often used to increase endurance and reduce muscle soreness.

1. What is citrulline?

Citrulline is converted in the body into arginine, which in turn stimulates the production of nitric oxide, promoting blood circulation and muscle oxygenation.

2. The benefits of citrulline

• Improved blood circulation: facilitates vasodilation, increasing the supply of nutrients and oxygen to muscles.
• Increased endurance: Helps prolong effort by delaying fatigue.
• Reduced muscular pain: Citrulline reduces the pain felt after intense exercise.

3. Recommended dosage

The optimal dose is between 6 and 8 grams of L-citrulline or 3 to 6 grams of citrulline malate, usually 30 to 60 minutes before training.

4. Side effects and precautions

Citrulline is generally well tolerated, but may cause mild digestive disorders in some users at high doses.