Outcome
    Moderate Evidence

    L-Arginine for Pump Enhancement

    Oral arginine barely raises plasma arginine because most is destroyed before it reaches circulation.

    Overview

    Oral arginine barely raises plasma arginine because most is destroyed before it reaches circulation.

    Verdict

    Not supported

    How It Works

    Intended nitric oxide precursor, but subject to extensive intestinal and hepatic arginase breakdown.

    Dosing & Protocol

    Typical dose

    Recommended dose
    Not recommended; use citrulline instead
    Expected timeframe
    n/a

    Protocol

    instead
    L-citrulline 6 g or citrulline malate 8 g, 60 minutes pre-workout
    studied dose
    3-6 g pre-workout in controlled trials
    evidence note
    Verdict is no - oral arginine does not reliably improve pump or performance
    what happened
    Minimal changes in nitric oxide markers, blood flow or performance. Citrulline reaches higher plasma arginine at lower doses
    if you still trial it
    Expect the gastrointestinal side effects before any vascular effect

    Evidence

    What the studies say

    Trials of oral arginine show minimal changes in nitric oxide markers or performance. Citrulline achieves higher plasma arginine at lower doses.

    Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis

    Score: 7/10
    2019
    meta_analysis
    n=198

    Trexler ET, Persky AM, Ryan ED +3 more

    Citrulline increased plasma arginine and nitric oxide availability

    View source

    Citrulline malate supplementation and exercise performance: a systematic review and meta-analysis

    Score: 7/10
    2019
    meta_analysis

    Trexler ET, Persky AM, Ryan ED +3 more

    Citrulline increased plasma arginine and nitric oxide availability

    View source

    Safety

    Caveats

    Commonly causes GI upset at effective-sounding doses.

    Less likely to help if

    Trained and untrained lifters alike - the limitation is absorption, not dose.

    Medical Disclaimer

    The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.

    Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.