Outcome
    Moderate Evidence

    L-Citrulline for Lactic Acid Clearance

    Citrulline improves blood flow and reduces soreness but affects lactate handling only indirectly.

    Overview

    Citrulline improves blood flow and reduces soreness but affects lactate handling only indirectly.

    Verdict

    Mixed evidence

    How It Works

    Citrulline raises plasma arginine and nitric oxide production, increasing perfusion and ammonia clearance via the urea cycle.

    Dosing & Protocol

    Typical dose

    Recommended dose
    6-8 g citrulline malate pre-exercise (studied dose)
    Expected timeframe
    Assessed acutely during exercise sessions

    Protocol

    dose
    6-8 g citrulline malate
    form
    Citrulline malate 2:1
    timing
    Pre-exercise
    duration
    Assessed acutely

    Evidence

    What the studies say

    Trials show improved repetitions to failure and reduced muscle soreness at 6-8 g of citrulline malate taken an hour before exercise, with inconsistent effects on blood lactate itself.

    No studies are yet linked to both L-Citrulline and Lactic Acid Clearance.

    Safety

    Caveats

    MIXED verdict — some trials show reduced lactate/ammonia, others no change; no established regimen. Nitrate/PDE5 interaction applies.

    Less likely to help if

    Unpredictable; no clear responder profile

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