Citrulline vs Arginine: Which Is Better for the Pump?
The difference between citrulline malate and L-arginine, why citrulline raises blood arginine better than arginine itself, and the right dose of each.
The pump is the feeling of your muscles filling with blood while you train. Citrulline and arginine both help your body make nitric oxide, which widens blood vessels so more blood reaches the muscles.
Arginine
Arginine is what your body uses directly to make nitric oxide. The problem is that much of it is broken down in the gut and liver before it reaches the blood, and high doses can upset your stomach.
Citrulline
Citrulline passes through the gut and liver without being broken down, and the kidneys then turn it into arginine. That is why studies found it raises blood arginine more than arginine itself.
Some studies also found that citrulline malate can increase reps and reduce fatigue.
The right dose
- Citrulline malate: 6 to 8 g, 30 to 60 minutes before training, such as Allmax Citrulline Malate.
- Arginine: 3 to 6 g before training on an empty stomach, such as L-Arginine 3000.
Which one should you choose?
- For the strongest effect on pump and endurance: citrulline.
- If you prefer capsules over powder: arginine.
- You can take both, but citrulline alone is enough for most people.
Who should ask a doctor first?
- Anyone taking blood pressure medication or nitrate heart medication.
- Anyone taking erectile dysfunction medication, because both widen blood vessels.
This information is for general guidance and is not a substitute for medical advice, especially if you have a health condition or take medication.
