Citrulline malate 2:1 — 8 g
About three more reps before failure. Real, measured — and modest.
The short version
What it does About three more reps before failure, on a lower-body set.
What it does not do Three reps is real and it is small. Pointless if creatine, protein and training are not already in place.
What the studies say
Vårvik pooled the trials on citrulline malate before a strength session, all run without anyone knowing who got what: about three more reps before failure, which is +6 %. The effect is clear on the lower body and non-significant on the upper.
The authors themselves flag possible publication bias, which means the real effect is probably smaller than the published one. Other work finds no gain in strength or aerobic endurance at all.
Three reps is real and it is small. Reserve it for people who already have everything else in place.
How to take it
Relevant from three to five sessions a week, once creatine and protein are already in place. Pointless for a beginner: the effect disappears into the noise of normal progress.
6 to 8 g of citrulline malate at a 2:1 ratio, 40 to 60 minutes before the session — not just before. In water, sharp taste.
Test it on a measured exercise: same load, same position in the session, count reps to failure across four sessions with and four without.
What is inside
L-citrulline combined with malic acid. The 2:1 ratio (two parts citrulline) is the one used in studies. Pure citrulline, without malate, is documented differently.
Check the ratio is stated: a 1:1 product contains a third less citrulline for the same advertised weight. Pure powder rather than capsules, given the dose.
Pre-workouts advertising 8 g “of blend” without stating the actual citrulline share.
The three options
Guaranteed and analysed 2:1 ratio
1,875 mg of actual citrulline per 3 g
The real content is stated, and almost nobody does that: a “citrulline malate 2:1” contains about 60 % citrulline, the rest being malate. Made in Germany, scoop included.
For whom — Anyone timing their sessions who wants to measure an already small effect.
Pure 2:1 powder
“L-citrulline DL-malate 2:1”, full stop
500 g, scoop included, 634 reviews. The 2:1 ratio is the one from the trials: it tells you about two thirds of the powder is citrulline.
For whom — Everyday pre-session use.
Malate too, cheaper per gram
Same molecule, less information
“L-citrulline malate”, one ingredient, 500 g, a little cheaper than the option above. Two reservations: the ratio is not stated on the page, and there are only 35 reviews.
For whom — Anyone willing to drift slightly from the tested form to cut the cost.
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