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What is IO Genix Citrulline Malate?
IO Genix Citrulline Malate is a single-ingredient powder. One 3.8 g scoop provides 3,762 mg of citrulline D,L-malate, and the only other component is an anti-caking agent. The tub holds 79 servings, which comes to nearly three months of use at three sessions a week.
Citrulline is a non-proteinogenic amino acid, meaning it is not used to build proteins. It is found in meaningful amounts in only one everyday food: watermelon, from which it takes its name, Citrullus. You would have to eat several kilos of it to come near the dose in one scoop.
The malate form pairs citrulline with malic acid, a molecule naturally present in apples and involved in the Krebs cycle. This pairing is the most widespread one in pre-workout products. The rest of the Spanish range is in our IO Genix section, and the other products in the category in our citrulline section.
What does one serving of Citrulline Malate contain?
| Values | Per 3.8 g serving | % NRV |
|---|---|---|
| Citrulline D,L-malate | 3,762 mg | Not established |
| Energy | 15 kcal | — |
| Carbohydrate | 3.8 g | — |
| Fat | 0 g | — |
| Protein | 0 g | — |
| Sodium | less than 2 mg | — |
| Pack size | 79 servings of 3.8 g, measuring scoop included | |
3,762 mg in a 3.8 g serving means the product is more than 99% citrulline malate. There is practically nothing else in the tub, and that is the main argument for this format: you are buying an active ingredient, not a blend in which it is buried. Compare that with a full pre-workout, where citrulline often heads the ingredients list but at 1 g or 1.5 g, with nothing to make that clear.
One piece of data is missing from the manufacturer's file and it matters: the ratio between citrulline and malate is not published. Products on the market are split between 1:1 and 2:1 ratios, so the amount of citrulline actually supplied is not the same from one tub to another at equal weight. We will not decide this in the manufacturer's place. The label on the tub you receive is the only reference if this point is decisive for you.
The dose also deserves an honest framing. 3.8 g per serving is a middling dose: many pre-workout formulas dose citrulline malate at between 6 and 8 g per serving. The manufacturer here allows for a single serving a day and asks that it not be exceeded, which is the instruction to follow. If you were after a higher dose, this is not the product that will give it to you, and we would rather say so before the purchase.
On the regulatory side: no health claim is authorised in Europe for citrulline or for citrulline malate. Not on pump, not on endurance, not on recovery, not on fatigue. An earlier version of this page announced a specific figure for an increase in the number of repetitions: that percentage could not be sourced as it stood and it has been removed.
Ingredients list
Citrulline D,L-malate, anti-caking agent (silicon dioxide).
May contain traces of GLUTEN (wheat and oats), EGGS, MILK, FISH and SOYA.
How do you take Citrulline Malate?
Dose: 3.8 g, that is one measuring scoop. Liquid: 100 to 150 ml of cold water. Timing: 30 to 45 minutes before training, preferably on an empty stomach. Frequency: one serving a day, on training days. Duration: a continuous cycle of 8 to 12 weeks according to the manufacturer.
The volume of liquid is deliberately small here, between 100 and 150 ml. This is not a mistake: citrulline malate is decidedly sour and bitter, and diluting it further does not improve matters, it simply draws out the unpleasantness. A small amount swallowed in one go goes down better than a large glass sipped slowly.
If the taste puts you off, mix it into a juice or an already flavoured drink. In practice the most common mix remains adding it to a pre-workout booster or to a beta-alanine powder, in the same glass: the two are taken at the same moment and for complementary reasons.
Thirty to forty-five minutes before the session, on a light stomach, is the window the manufacturer has settled on. A full meal just beforehand slows absorption without preventing it: that is not a safety issue, only a question of effectiveness.
The manufacturer speaks of continuous cycles of 8 to 12 weeks. Note that 79 servings work out at about six months if you train three times a week: one tub therefore comfortably covers two full cycles. Shake vigorously; the powder dissolves well but forms clumps if you merely stir it.
A word on what to watch over those weeks, because this product is not judged on how it feels straight away. Note instead the number of repetitions you hold on your longer sets and the way you recover between two sets: these are the only usable indicators, and they call for a training log rather than an impression. Without that record, you will have no way of knowing whether the next tub is worth it.
Who is citrulline malate for, and who is it not for?
It appeals to the strength trainee who puts together their own pre-workout and wants to choose every ingredient and every dose. It also appeals to those who cannot tolerate stimulants: this is a caffeine-free powder, so it can be used in the evening without any effect on sleep, unlike a full pre-workout booster.
The manufacturer advises against it for pregnant and breastfeeding women and rules it out for minors under 18. It asks that you consult a healthcare professional in the event of cardiovascular disorders or medical treatment. This last precaution deserves to be understood rather than copied out: citrulline acts on a pathway that touches the regulation of blood vessel diameter, and combining it with a treatment that acts on blood pressure is not a trivial matter. If this applies to you, put the question to your doctor.
The product may contain traces of gluten, eggs, milk, fish and soya. No ingredient of animal origin appears in the list, however.
What not to expect from it: this is not a stimulant, you will feel neither energy nor alertness. Nor is it a mass-gain or a weight-loss product. And if you are expecting a spectacular pump from the very first session, disappointment is likely: this is a background ingredient, not a piece of showmanship. Lastly, this kind of product never makes up for a badly built session or a diet that does not keep up.
Citrulline malate or pure L-citrulline?
The question comes up as soon as you compare two tubs on the shelf, and it has a clear answer.
Pure L-citrulline contains only the amino acid. At equal weight it therefore supplies more citrulline than a malate form, where part of the weight goes to malic acid. If citrulline is your only objective, that is the most direct form and the easiest to calculate.
Citrulline malate adds malic acid, which is not a mere carrier: it is an intermediate in the Krebs cycle, the cell's central energy production pathway. It is the form most used in pre-workout products, and it is the one in this tub. It is also often cheaper per total gram.
If blood flow is what interests you, be aware that L-arginine is another possible route but a less effective one taken orally: it is largely broken down before reaching the circulation, whereas citrulline escapes that first pass and is then converted into arginine. And if you want a product you can feel during the session, it is the full pre-workout formulas you should be looking at, not this powder.
Frequently asked questions
What is the citrulline to malate ratio?
The manufacturer does not publish it, and we will not guess it. Products on the market are split between 1:1 and 2:1, which changes the amount of citrulline actually supplied at equal weight. If this point is decisive for you, the label on the tub you receive is the only reliable source.
Why only 100 to 150 ml of water?
Because the powder is sour and bitter: diluting it further does not make it any better, it simply makes the unpleasantness last longer. A small amount swallowed quickly is the most comfortable solution, or a mix into a juice if the taste really bothers you.
Should it be taken on rest days?
The manufacturer allows for a serving on training days only. Unlike creatine or beta-alanine, this product is not meant to build up stores: it is taken with a specific session in view. On days without training, there is nothing to maintain.
Does it contain caffeine?
None at all. The powder contains only citrulline malate and an anti-caking agent. That is what makes it usable for an evening session without disturbing sleep, and combinable with a caffeinated pre-workout booster if you already take one.
How many servings in a tub?
79 servings of 3.8 g, measuring scoop included. At three sessions a week, that comes to about six months of use, so easily enough to run the two 8 to 12 week cycles the manufacturer suggests.
Can it be mixed with creatine?
Yes, in the same glass and with no known interaction. Creatine monohydrate and citrulline are readily taken at the same moment and do not act in the same place. Just check, if you already use a full pre-workout, that it does not itself contain citrulline: stacking the two poses no danger, but it can take you past the intended daily dose.
Is it suitable for vegans?
No ingredient of animal origin appears in the list, which is limited to citrulline malate and a mineral anti-caking agent. The manufacturer does not, however, claim a vegan status, and the product may contain traces of milk, eggs and fish linked to the production facility.
Where can you buy IO Genix Citrulline Malate?
The 79-serving tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product we suggest to people who come in looking for a pre-workout booster and actually describe a pump problem to us, not a lack of energy: the two needs do not call for the same tub. The rest of the range can be browsed in our sports nutrition section.
What is Sinob Citrulline Malate?
Sinob Citrulline Malate is a powdered L-citrulline malate for mixing, with no flavouring, no sweetener and no bulking agent. One 5 g scoop provides 3 g of citrulline malate as declared by the manufacturer, of which 1.875 g is L-citrulline, at a 2:1 ratio. It is taken one hour before training.
Citrulline is an amino acid the body makes itself and which is found above all in watermelon — Citrullus, hence the name. It serves as the raw material for arginine, which is itself the precursor of nitric oxide. That chain explains why citrulline has taken over from directly ingested arginine in pre-workout formulas.
The malate it comes paired with is not merely a manufacturing salt. It is malic acid, the molecule that gives a green apple its sharpness, and it is part of the cycle by which the cell produces energy. The 2:1 ratio means two parts citrulline to one part malate. The full German range can be browsed in our Sinob section, and the other products in the category in our citrulline section.
What does a dose of Citrulline Malate contain?
| Composition | Per 5 g scoop | % NRV |
|---|---|---|
| L-citrulline malate | 3,000 mg | NRV not established |
| of which L-citrulline | 1,875 mg | NRV not established |
| Citrulline / malic acid ratio | 2:1 | |
| Composition | Pure powder, no flavouring, no sweetener, no bulking agent | |
| Origin | Made in Germany | |
A point of honesty before going any further: the manufacturer's documentation contradicts itself on one detail. It states both an additive-free powder and 3 g of citrulline malate per 5 g scoop. We are reproducing the declared figures as they stand, without recalculating or correcting them. The official table appears on the packaging you will receive, and that is what counts.
What you need to know about dosages in this category, on the other hand, is perfectly clear. Published work on citrulline malate in strength training generally uses 6 to 8 g per serving. With one scoop, you are at 3 g. That is half a dose, and it is better to know it before buying: if you are aiming for the amounts used in the protocols, count on two scoops. The manufacturer allows for this itself, in fact, mentioning 6 to 8 g for sessions where the pump is the main objective.
On the regulatory side, let us be blunt: no health claim is authorised in Europe for citrulline. Not on performance, not on circulation, not on the muscle pump. So what we describe is an amino acid, its dosage and how to use it — not a promised result. The sensation of a pump during training is something many people report; it is not a claim, and we will not present it as one.
The manufacturer declares a powder with no allergens in the composition, suitable for vegan diets, gluten-free and lactose-free, and states that it is made in Germany.
Data missing from the manufacturer's documentation: the net weight of the tub, and therefore the number of servings, is not disclosed. We will not infer it; the net content is shown on the packaging.
Ingredients list
L-citrulline malate (2:1 ratio). No additives, no flavouring, no sweetener, no colouring.
No allergens declared in the composition by the manufacturer.
How should Citrulline Malate be taken?
Dose: 5 g, i.e. one scoop, up to 6 to 8 g for long sessions. Liquid: 200 to 300 ml of cold water. Timing: 60 minutes before training. Frequency: one serving on training days; 3 g spread through the day for maintenance. Duration: no fixed course, occasional use around sessions.
Timing genuinely matters with this product, unlike many others. Sixty minutes is not a comfort margin: it is the time needed for citrulline to be absorbed, pass through the kidney and be converted into arginine. Taking it ten minutes before starting your session amounts to drinking it for nothing. If you are setting off from home, take it as you close the front door, not when you reach the changing room.
Dissolving it takes a little effort: citrulline malate is an acidic powder that settles at the bottom of the glass if you leave it standing. Shake it hard, drink it straight away, and rinse the glass — the acidity leaves a sticky residue if you wait.
The taste is decidedly sour and bitter, with no flavouring to mask it. That is the price of a pure powder. Two solutions: mix it into an already flavoured training drink, or add it to your usual pre-workout, where it will go unnoticed. Do not sweeten it at the last minute with fruit juice for a fasted session, as you would be adding carbohydrates without meaning to.
It combines without overlap with beta-alanine, which works through an entirely different mechanism, and with creatine monohydrate, whose value for strength is far better documented than that of citrulline.
Who is Citrulline Malate for, and who is it not for?
It is aimed at an adult training for resistance or endurance who wants to put together their own pre-workout rather than buy a ready-made formula. That is where its real value lies: a bare powder, dosable to the gram, with no caffeine or flavouring imposed on you.
It calls for caution if your blood pressure is low. The manufacturer mentions this explicitly, because of the vasodilatory effect expected from the arginine-nitric oxide pathway. Likewise, if you are on cardiovascular medication, an interaction is possible: that question is one for your doctor before you buy, and the answer cannot be guessed.
It is not recommended for pregnant or breastfeeding women without the advice of a healthcare professional. The manufacturer recommends starting at 3 g to assess your tolerance: that is sensible advice, digestive discomfort being the side effect most frequently reported with this kind of powder at high doses.
What not to expect from it. It does not replace a complete pre-workout: there is no caffeine here, no stimulant, no electrolyte. You will not feel a kick. It does not build muscle and it does not burn fat. And at 3 g per scoop, it is below the amounts used in the published protocols — that is the most important point on this page, and it is why we are repeating it.
Citrulline malate or arginine?
This is the most useful comparison in the category, and it settles fairly clearly.
Arginine taken orally undergoes substantial breakdown in the gut and the liver before it reaches the bloodstream. A sizeable share of what you swallow never arrives where it is supposed to act. That is a documented fact, and it is the reason citrulline has taken its place in most modern formulas.
Citrulline bypasses that stage: it is converted into arginine in the kidney, downstream of the digestive filter. At an equivalent dose, it therefore raises circulating arginine more than arginine itself does. That is the reasoning behind its commercial success, and it stands up.
When does arginine remain the right choice? When you are specifically after that molecule for a use documented elsewhere, or when you can find it at a solid dose for a lower budget. Our L-arginine section offers it in isolated form. And if you would rather have a complete stimulant-free formula, our pre workout without creatine section brings together ready-made products, generally dosed at 6 g of citrulline or more.
Frequently asked questions
How much citrulline per scoop?
3 g of citrulline malate as declared by the manufacturer per 5 g scoop, of which 1.875 g is L-citrulline at a 2:1 ratio. Published strength-training protocols tend to use 6 to 8 g of citrulline malate: count on two scoops if you want to get close to that.
Why take it an hour before the session?
Because citrulline has to be absorbed and then converted into arginine by the kidney before it has any effect at all. That journey takes time. A serving ten minutes before the warm-up arrives too late: sixty minutes is the interval the manufacturer settles on, and it is a coherent one.
What does this powder taste like?
Sour and bitter, with no flavouring to soften it. That is the trade-off of a pure powder, free of sweeteners and colourings. Most users mix it into an already flavoured training drink or into their usual pre-workout.
Citrulline malate or pure citrulline?
Malate is malic acid, a molecule from the cell's energy cycle, not merely a manufacturing salt. Weight for weight, a pure citrulline provides more citrulline; at an equal citrulline dose, the two are equivalent. Always compare the “of which L-citrulline” line, not the total weight.
Can it be combined with a caffeinated pre-workout?
Yes, without any overlap: citrulline is not a stimulant and provides no caffeine. That is in fact the most common way of using it, all the more so as its taste then goes unnoticed. Simply check that your pre-workout does not already contain some, otherwise you would be doubling the dose without knowing it.
Should it be taken on rest days?
It is not necessary. Unlike creatine or beta-alanine, which load into the muscle over several weeks, citrulline acts when you take it. The manufacturer does, however, mention 3 g spread through the day for maintenance, which remains optional.
Is this powder suitable for vegans?
The manufacturer declares a vegan product, gluten-free, lactose-free and with no allergens in the composition. It is a synthetically produced amino acid, with no raw material of animal origin.
Where can you buy Sinob Citrulline Malate?
The tub can be ordered from this page, and we ship anywhere in France and Europe. At the Vendargues shop, around ten minutes from Montpellier, this is the product we bring out for customers who want to put together their own pre-workout: a bare powder costs less than a ready-made formula and you decide on the dose. The rest of the range can be browsed in our sports nutrition selection.
What is Naughty Boy PUMP?
Naughty Boy PUMP is a pre-workout that is caffeine-free and completely free of stimulants, formulated by the British brand Naughty Boy. The dose is one 16 g scoop, and eleven ingredients are fully disclosed on the label — a level of transparency that remains rare in this category.
The formula is built around three vascular precursors: 6 g of citrulline malate 2:1, 2 g of arginine and 500 mg of PerforMelon® (an extract of Citrullus lanatus, watermelon, a natural source of citrulline). Alongside these sit 3.2 g of beta-alanine, 1 g of taurine, 1 g of L-tyrosine obtained by vegan fermentation, 600 mg of VitaCholine®, 300 mg of sea salt, the patented vitamin C PureWay-C® and vitamin B3.
The flavours on offer: Strawberry Mango, Candy Bubblegum, Ultra Energy, Tropical Punch, Pineapple Crush and Blue Razz Bon Bons. The product joins our caffeine-free booster and Naughty Boy ranges.
What does a 16 g dose contain?
| Nutrient / active | Per 16 g dose | % NRV |
|---|---|---|
| Protein | 0 g | 0% |
| Carbohydrate | 0 g | 0% |
| of which sugars | 0 g | 0% |
| Fat | 0 g | 0% |
| of which saturates | 0 g | 0% |
| Salt | 0.3 g | 5% |
| L-citrulline malate (2:1) | 6,000 mg | NRV not established |
| Beta-alanine | 3,200 mg | NRV not established |
| Arginine | 2,000 mg | NRV not established |
| Taurine | 1,000 mg | NRV not established |
| L-tyrosine (vegan fermentation) | 1,000 mg | NRV not established |
| VitaCholine® (choline bitartrate) | 600 mg | NRV not established |
| PerforMelon® (Citrullus lanatus) | 500 mg | NRV not established |
| Sea salt | 300 mg | — |
| PureWay-C® (ascorbic acid and bioflavonoids) | 80 mg | 100% |
| Vitamin B3 (nicotinamide) | 40 mg | 250% |
| BioPerine® (black pepper extract) | proprietary dosage | — |
| Caffeine | 0 mg | — |
Two figures are missing: the energy value is not declared, and neither is the net weight of the tub — which makes it impossible to state the number of doses. BioPerine® is the only ingredient with no published dosage.
One formulation detail deserves to be flagged, because it genuinely sets this product apart: the vitamin B3 here is nicotinamide, not nicotinic acid. It is the form that does not cause the flush — the facial redness and sensation of heat that some pre-workouts trigger. At 40 mg you will get no skin reaction of that kind. The tingling you do feel will come from the 3.2 g of beta-alanine, and from nothing else.
The authorised wordings that apply are as follows: vitamin C contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue and to the protection of cells from oxidative stress; niacin contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue; choline contributes to normal lipid metabolism, the 600 mg comfortably exceeding the 82.5 mg threshold required. For citrulline, arginine, beta-alanine, taurine, tyrosine and watermelon extract, no claim is authorised in Europe.
How should Naughty Boy PUMP be dosed?
Dose: 1 scoop of 16 g, without exceeding the recommended dose. Liquid: 200 to 250 ml of cold water. Timing: 15 to 20 minutes before the session. Frequency: one serving per training day. Duration: the manufacturer imposes neither cycling nor breaks, which is consistent with a stimulant-free formula.
The first time, take a half dose to gauge your tolerance, particularly to the beta-alanine tingling. The powder is fine and mixes without lumps; shake it well.
Three uses stand out depending on the time of day. In the morning, a serving on waking with a light breakfast. In the evening, this is the product's main strength: with no caffeine, it does not disturb sleep. And on long sessions, beyond 90 minutes, there is no stimulant crash to fear towards the end of training.
Hydrate properly during the session. The product can be combined with creatine, BCAAs or a protein in the same routine. What you should avoid is adding another source of arginine or citrulline: you would be stacking with no benefit.
Who is this pre-workout for, and who is it not for?
It targets three situations. End-of-day sessions, where caffeine costs you a night's sleep. People sensitive to stimulants, who have given up on conventional pre-workouts. And long training sessions, where you want the pump without the nervous spike at the start.
The restrictions are clear-cut. Do not use during pregnancy, while breastfeeding, or if you are sensitive to any of the ingredients. Not recommended for under-18s. Consult a healthcare professional before use if you have a medical condition. Do not exceed the recommended dose.
Two specific points. The product is manufactured in a facility that also handles NUTS, MILK, GLUTEN, EGGS, SOYA, CRUSTACEANS and PEANUTS: traces are possible. And depending on the flavour, the formula contains the colours azorubine (E122), tartrazine (E102) or brilliant blue (E133); for the first two, European regulations require the statement may have an adverse effect on activity and attention in children.
What you should not expect from it: energy. That is the most common misunderstanding about this type of product. With no caffeine, there is no kick and no heightened alertness. You will feel a sensation of full muscles, nothing more. And that sensation is not a result: it is neither strength nor muscle gained.
Naughty Boy PUMP or a stimulant pre-workout?
These two products do not replace one another. The question to settle is a simple one: what is it that you are missing before the session?
A stimulant pre-workout from the boosters range is the right choice if what you are missing is the will to get going. A 6:00 morning session, a heavy end to the week, a short night: only caffeine acts on that, and no amount of citrulline will replace it. These formulas typically deliver 200 to 400 mg of caffeine, often with citrulline dosages comparable to the ones here.
Naughty Boy PUMP wins on three fronts. Timing first: it is the only type of product you can take at 20:00. Frequency next, since there is no stimulant tolerance to manage and no cycles to observe. And the sophistication of the formula: 2 g of arginine on top of the citrulline, 600 mg of choline, a patented vitamin C and, above all, nicotinamide rather than nicotinic acid, which avoids the flush. Many of our customers keep both tubs and alternate according to the time of the session — that is probably the most sensible approach.
Frequently asked questions
Is there really zero caffeine?
Yes. The formula contains neither caffeine nor any other stimulant, and that is its whole purpose. Taking it at 20:00 before a 20:30 session will have no consequences for falling asleep.
How many doses are in a tub?
The net weight does not appear in the data supplied by the manufacturer, so we cannot work it out. Divide the weight shown on the packaging by 16 g to get the number of servings.
Is the tingling normal?
Yes, it comes from the 3.2 g of beta-alanine and appears within a quarter of an hour of taking it, on the face and forearms. It lasts around half an hour and fades with regular use. You will not, however, get facial redness: the vitamin B3 used here is nicotinamide, the form that does not cause a flush.
What is PerforMelon®?
A patented extract of Citrullus lanatus, that is to say watermelon, present at 500 mg. Watermelon is a natural source of citrulline, hence its presence alongside the 6 g of citrulline malate. No health claim is authorised in Europe for this extract.
Can it be combined with a creatine or a whey?
Yes, without any difficulty, and the manufacturer says as much. Just avoid adding another product containing arginine or citrulline: stacking brings nothing and you would be paying twice for the same active.
Which colour do the flavours contain?
Depending on the flavour, the formula contains azorubine (E122), tartrazine (E102) or brilliant blue (E133). The first two require the regulatory statement about activity and attention in children. Check the label of the flavour you choose if this matters to you.
Is it suitable for long sessions?
That is in fact one of its best use cases. On a session longer than 90 minutes, a stimulant product drops off before the end of the workout; here, there is nothing to drop off. Drink enough during the effort.
Where to buy Naughty Boy PUMP?
The flavours can be ordered from this page, and we ship throughout France and Europe. It is one of the few stimulant-free pre-workouts whose label gives figures for eleven ingredients: on that specific point, it stands comparison with far more expensive products.
Our Vendargues shop, about ten minutes from Montpellier, keeps the flavours in stock. If you train in the evening and have never tried a caffeine-free formula, this is the product to start with. The full range can be browsed from sports nutrition.
Qu'est-ce que la Citrulline malate d'OstroVit ?
C'est de la citrulline malate en poudre, goût mangue : 5 400 mg de citrulline malate par portion de 6 g, dont 3 510 mg de L-citrulline. Le sachet de 360 g donne 60 portions.
La citrulline est un acide aminé non protéinogène : on la trouve naturellement dans la pastèque, dont elle tire son nom (Citrullus lanatus). Le malate, c'est l'acide malique, celui de la pomme. Le reste de la gamme se parcourt dans notre rayon OstroVit.
Ce qu'il y a dans la Citrulline malate
Trois ingrédients en tout : citrulline malate, arôme, sucralose. L'actif est seul — pas de bêta-alanine, pas de caféine, pas de vitamine ajoutée. On dose ce qu'on veut autour.
Les 5 400 mg annoncés sont du citrulline malate entier, un sel dans lequel la citrulline est liée à l'acide malique. OstroVit a le mérite d'afficher aussi la part réelle de L-citrulline : 3 510 mg. C'est le chiffre à lire pour comparer deux étiquettes, et beaucoup de ce rayon ne le donnent pas.
La citrulline n'a aucun effet reconnu à ce jour : rien à promettre, donc, et c'est le dosage affiché qui départage les produits. Avec 60 portions dans le sachet, celui-ci tient longtemps.
À qui s'adresse la Citrulline malate ?
À qui construit son propre pré-entraînement et veut la citrulline à part, pour la doser indépendamment du reste. C'est le produit de base de ce rayon : un actif, un dosage lisible, rien à démêler.
C'est aussi celle des lecteurs d'étiquettes qui veulent savoir combien de L-citrulline ils prennent réellement, et pas seulement le chiffre du sel entier.
Questions fréquentes
C'est quoi la citrulline malate ?
Un sel : de la L-citrulline liée à l'acide malique. La citrulline est un acide aminé qu'on trouve naturellement dans la pastèque, et le malate est l'acide de la pomme. Ensemble, ils forment une poudre soluble.
Quelle est la différence entre citrulline malate et L-citrulline ?
Le poids. Dans le citrulline malate, une partie seulement du total est de la citrulline : ici, 5 400 mg de citrulline malate apportent 3 510 mg de L-citrulline. Une poudre de L-citrulline pure affiche directement le second chiffre.
Comment agit la citrulline ?
L'organisme la transforme en arginine, qui sert elle-même à fabriquer de l'oxyde nitrique. C'est le mécanisme décrit dans la littérature, et c'est ce qui explique la place de la citrulline dans le rayon pré-entraînement.
Quels sont les bienfaits de la citrulline malate ?
Aucun effet n'est aujourd'hui reconnu pour la citrulline : il n'y a donc rien à promettre sur cette page. Ce qui se compare d'une étiquette à l'autre, c'est le dosage affiché — et ici, la part réelle de L-citrulline y figure.
Combien de L-citrulline dans une portion ?
3 510 mg, pour 5 400 mg de citrulline malate. Soit environ deux tiers du total, ce qui correspond au ratio habituel de ce sel.
Quel est le goût de cette citrulline malate ?
Mangue. La poudre est aromatisée et édulcorée à la sucralose, ce qui change tout sur un actif naturellement très acide en bouche.
Où acheter de la citrulline malate en France ?
Sur cette page : le sachet part de notre magasin de Vendargues, à dix minutes de Montpellier, et nous expédions dans toute la France.
Où acheter la Citrulline malate d'OstroVit ?
Le sachet de 360 g se commande depuis cette page, et nous expédions partout en France et en Europe. Notre magasin se trouve à Vendargues, à une dizaine de minutes de Montpellier : on peut venir le chercher au comptoir et poser ses questions sur place.
Le reste de la marque se parcourt dans la collection OstroVit.
Qu'est-ce que la L-Citrulline 1500 d'Applied Nutrition ?
La L-Citrulline 1500 d'Applied Nutrition, c'est de la L-citrulline en gélules, seule sur l'étiquette. Une portion de deux gélules en apporte 1 500 mg, et le flacon en compte 120, soit 60 portions.
C'est la version brute de l'actif que l'on retrouve dans la quasi-totalité des avant-séances sans stimulant : pas d'arôme, pas d'édulcorant, rien à doser au scoop. Le reste de la gamme se parcourt dans notre rayon Applied Nutrition.
Ce qu'il y a dans la L-Citrulline 1500
Une ligne d'actif, et c'est tout : 1 500 mg de L-citrulline par portion de deux gélules, 60 portions par flacon. La citrulline est l'acide aminé de la congestion ; l'organisme la convertit en arginine, puis en oxyde nitrique, et c'est ce détour qui lui a fait prendre la place de l'arginine dans les formules modernes.
Le reste de l'étiquette tient en deux lignes : l'enveloppe en hydroxypropylméthylcellulose, d'origine végétale, et les antiagglomérants, sels de magnésium et dioxyde de silicium. Le fabricant annonce le produit comme convenant aux vegans.
Chaque lot est analysé au titre du programme Informed Sport, qui recherche les substances interdites en compétition, dans un laboratoire accrédité ISO 22000. Le produit est par ailleurs certifié halal.
À qui s'adresse la L-Citrulline 1500 ?
À ceux qui veulent la congestion sans le reste. Un avant-séance du commerce arrive avec sa caféine, ses arômes et son dosage figé ; en gélules, on prend l'actif seul et on l'ajoute à la routine qu'on a déjà.
Au pratiquant qui s'entraîne le soir, ensuite : c'est la forme qui permet de garder le travail vasculaire sans toucher au sommeil, puisqu'il n'y a rien d'autre dans la gélule.
Et au licencié qui doit répondre d'un contrôle : la certification Informed Sport est posée lot par lot, pas une fois pour toutes sur la marque.
Questions fréquentes
Comment agit la citrulline ?
L'organisme la convertit en arginine, puis en oxyde nitrique. C'est ce détour métabolique qui lui a donné sa place dans les formules de congestion, où elle est devenue l'actif de référence.
Quel fruit contient de la citrulline ?
La pastèque, de loin : c'est d'elle que l'acide aminé tire son nom, du latin citrullus. On en trouve aussi dans le melon et le concombre, en quantités bien plus faibles.
Quelle est la meilleure citrulline ?
Une citrulline se juge sur deux points : la pureté de la matière première et la quantité réellement apportée par portion. Ici l'étiquette ne porte qu'un actif, la L-citrulline, et la quantité est écrite sur le flacon.
Combien de citrulline apporte une portion ?
1 500 mg de L-citrulline pour une portion de deux gélules, soit le chiffre repris dans le nom du produit. C'est la seule ligne d'actif de l'étiquette.
Combien de gélules contient le flacon ?
120 gélules, soit 60 portions, pour 107 g de produit.
La L-Citrulline 1500 convient-elle aux vegans ?
Oui. Le fabricant la présente comme convenant aux vegans : l'enveloppe est en hydroxypropylméthylcellulose, d'origine végétale, et aucun ingrédient d'origine animale ne figure sur l'étiquette.
La L-Citrulline 1500 est-elle testée pour la compétition ?
Oui. Chaque lot est analysé au titre du programme Informed Sport, qui recherche les substances interdites en compétition. Le produit est également certifié halal.
Où acheter la L-Citrulline 1500 d'Applied Nutrition ?
Le flacon de 120 gélules se commande depuis cette page, et nous expédions partout en France et en Europe. Notre magasin se trouve à Vendargues, à une dizaine de minutes de Montpellier, et la gamme y est en rayon.
Le reste de la marque se parcourt dans la collection Applied Nutrition.
Qu'est-ce que la Citrulline Malate 2:1 d'Applied Nutrition ?
C'est du malate de citrulline en poudre, au ratio 2:1 : deux parts de citrulline pour une part d'acide malique. L'étiquette ne porte rien d'autre, ni arôme, ni édulcorant, ni colorant.
La citrulline est l'acide aminé de base des avant-séances sans stimulant. Vendue seule et sans goût, elle se dose au gramme près et s'ajoute à ce que l'on prend déjà, au lieu de subir l'équilibre d'une formule toute faite. Le reste de la gamme est réuni dans le rayon Applied Nutrition.
Ce qu'il y a dans la Citrulline Malate 2:1
Un seul ingrédient : du malate de citrulline au ratio 2:1. La dosette fait 3 g, et le pot de 300 g en couvre cent.
Le ratio compte autant que le grammage. À 2:1, deux tiers de la poudre sont de la citrulline et un tiers de l'acide malique, l'acide naturellement présent dans la pomme. À grammage égal, un ratio 1:1 apporte moitié moins de citrulline : c'est la première chose à regarder sur une étiquette.
Le produit convient aux végétariens et aux vegans, il est certifié halal, et il est fabriqué dans un laboratoire certifié ISO 22000, BRC et GMP. Chaque lot est contrôlé dans un laboratoire accrédité ISO 17025 au titre du programme Informed Sport, qui recherche les substances interdites en compétition.
À qui s'adresse la Citrulline Malate 2:1 ?
À ceux qui construisent eux-mêmes leur avant-séance. Une poudre d'acide aminé seule permet de monter la citrulline au gramme près et de la coupler à ce que l'on veut : bêta-alanine, créatine, électrolytes ou simplement de l'eau.
Elle intéresse aussi les pratiquants qui s'entrainent tard et qui écartent les stimulants : la poudre n'apporte aucune caféine. Enfin, c'est l'option la plus économique du rayon congestion, puisqu'on n'achète que l'actif, sans arôme ni colorant à financer.
Questions fréquentes
C'est quoi la citrulline malate ?
C'est la forme la plus répandue de la citrulline en complément : l'acide aminé associé à de l'acide malique, ce qui donne une poudre stable et très soluble. Applied Nutrition la propose ici seule, sans rien ajouter.
Que signifie le ratio 2:1 de la citrulline malate ?
Il donne la proportion entre les deux composants : deux parts de citrulline pour une part d'acide malique. Sur une dosette de 3 g, cela représente environ 2 g de citrulline. À grammage égal, un ratio 1:1 en apporte moitié moins.
Comment agit la citrulline ?
C'est un acide aminé que l'organisme convertit en arginine, elle-même point de départ de l'oxyde nitrique. C'est pour cette raison qu'on la retrouve en tête de la plupart des formules d'avant-séance.
Quel fruit contient de la citrulline ?
La pastèque, et c'est d'ailleurs d'elle que la citrulline tire son nom. Il en faudrait des kilos pour approcher ce qu'apporte une seule dosette de poudre.
Pourquoi la citrulline est-elle présente dans les avant-séances ?
Parce que c'est l'actif que les formulateurs placent en premier quand ils visent la congestion. Dans un avant-séance complet, elle arrive déjà dosée ; en poudre seule, c'est vous qui fixez le curseur.
La Citrulline Malate 2:1 d'Applied Nutrition a-t-elle un goût ?
La poudre est neutre, sans arôme ni édulcorant. Le malate de citrulline a naturellement une pointe acide, facile à couvrir en la mélangeant à un jus ou à un avant-séance aromatisé.
Où trouver de la citrulline malate ?
En magasin spécialisé et en ligne, au rayon acides aminés. Chez KISS NUTRITION, elle est en stock en pot de 300 g.
Où acheter la Citrulline Malate 2:1 ?
La Citrulline Malate 2:1 est en stock chez KISS NUTRITION, avec expédition partout en France et en Europe. Les commandes passées en semaine partent le jour même quand le produit est disponible.
Vous pouvez aussi venir la chercher au magasin de Vendargues, à dix minutes de Montpellier : les étiquettes sont consultables en rayon et l'équipe connait la gamme. Toutes les références de la marque sont réunies dans le rayon Applied Nutrition.
Qu'est-ce que la L-Citrulline 750 mg de NOW Foods ?
C'est de la L-citrulline libre en gélules végétales, dosées à 750 mg. Une prise de deux gélules apporte 1 500 mg. Deux conditionnements : 90 gélules, soit 45 prises, ou 180, soit 90.
La citrulline est un acide aminé non protéinogène : l'organisme l'utilise mais ne l'incorpore pas dans ses protéines. On la trouve surtout dans la pastèque, dont elle tire son nom.
Ce qui distingue ce produit
De la citrulline libre, pas du malate. Beaucoup de produits vendent de la citrulline malate, où une partie du poids affiché est de l'acide malique. Ici les 750 mg sont de la citrulline.
Trois excipients. L'enveloppe végétale, de l'acide stéarique d'origine végétale et du dioxyde de silicium.
Deux formats. Le 180 revient moins cher à la gélule.
Questions fréquentes
Citrulline libre ou citrulline malate ?
Libre. Les 750 mg annoncés sont bien 750 mg de citrulline, sans acide malique.
Combien de prises par flacon ?
45 pour le 90 gélules, 90 pour le 180.
Le produit convient-il aux végétaliens ?
Oui : enveloppe en hypromellose et excipients d'origine végétale.
La Now Foods L-Citrulline 1200 mg apporte 1,2 g de L-citrulline par comprimé. C'est le dosage le plus élevé de citrulline du catalogue, en flacon de 120 comprimés.
Composition
Autres ingrédients : cellulose microcristalline, acide stéarique d'origine végétale, enrobage végétarien (hypromellose, acide stéarique végétal, lécithine de tournesol, citrate de triéthyle, huile de tournesol), croscarmellose sodique, dioxyde de silicium. Sans gélatine, sans soja : la lécithine de l'enrobage est de tournesol. Convient aux végétariens et aux végétaliens.
1 200 mg en un comprimé
Pour obtenir la même quantité avec la formule Arginine et Citrulline du rayon, dosée à 250 mg de citrulline par gélule, il faudrait cinq gélules — mais vous y gagneriez 2,5 g d'arginine au passage. Ce sont deux produits différents, pas deux versions du même.
Questions fréquentes
Contient-il du soja ?
Non. La lécithine de l'enrobage est de tournesol.
Est-ce vegan ?
Oui. Enrobage végétarien à l'hypromellose, aucun ingrédient d'origine animale.
What is citrulline used for?
Citrulline is a non-essential amino acid: your body can produce it, and it is naturally found in watermelon, from which it derives its name (Citrullus). Its interest in sports nutrition lies in a somewhat counter-intuitive metabolic detour.
To increase the production of nitric oxide — the molecule that dilates blood vessels and increases blood flow to the muscle — arginine is needed. However, orally administered arginine is largely destroyed in passage by an intestinal and hepatic enzyme, arginase. Citrulline, on the other hand, escapes this filter: it passes through, reaches the kidney, and is converted there into arginine. The paradoxical yet well-established result: taking citrulline increases blood arginine more than taking arginine itself.
This is why it has largely replaced L-arginine in serious pre-workout formulas.
Citrulline or citrulline malate: what's the difference?
L-citrulline is the pure molecule. Citrulline malate is this same molecule combined with malic acid, an intermediate of the Krebs cycle involved in aerobic energy production.
The distinction matters for dosage. Citrulline malate is generally presented in a 2:1 ratio, meaning two parts citrulline to one part malate. A tub stating "8 g of citrulline malate" therefore delivers only about 5.3 g of actual citrulline. Some brands play on this ambiguity.
In practice: if you are only aiming for vasodilation, pure L-citrulline is clearer and often cheaper at an equal dose. If you are also looking for endurance during long sessions, malate adds an argument, even if its specific benefit is less documented than that of citrulline.
What dosage is effective?
This is where most products on the market fall short.
- Pure L-citrulline: 3 to 6 g per serving. Below 3 g, the effect becomes difficult to distinguish.
- Citrulline malate 2:1: 6 to 8 g per serving, which equates to 4 to 5.3 g of effective citrulline.
Take it 30 to 60 minutes before your workout, with water. This is the time required for renal conversion to arginine. Unlike beta-alanine or creatine, citrulline does not need to be accumulated over several weeks: it acts upon intake. Some studies, however, suggest an additional benefit after a week of daily intake.
A useful reflex when faced with a ready-made booster: look for the citrulline line in the nutrition facts table. If it's buried in an undisclosed "blend," or if it shows 1 to 2 g, the dose is cosmetic. This is precisely why many users buy their citrulline separately and supplement a light pre-workout.
What effects can actually be expected?
Three things are reasonably documented in sports nutrition literature:
Pump. This is the most immediately noticeable effect: a feeling of swollen muscles and visible veins during the session, linked to increased blood flow. It's a sensation, not a performance measure, but it is very real.
Training volume. Several studies report an increase in the number of repetitions performed in the last sets, where fatigue sets in. The effect is modest, on the order of a few extra repetitions over an entire session.
Soreness. A reduction in muscle pain at 24 and 48 hours has been observed in several protocols using citrulline malate.
What not to expect from it: citrulline does not build muscle mass on its own, does not replace adequate protein intake, and does not compensate for poor sleep. It is a workout aid, not a driver of progress.
A note of honesty: a significant portion of research on citrulline concerns vascular function in a medical context, not the gym. This work cannot be translated into commercial claims, and no health claims are authorized in Europe for citrulline to date. For any health-related questions, consult a doctor.
Citrulline: Is there any danger?
Citrulline is well tolerated at usual doses. Unlike arginine, it causes few digestive issues, even at high doses — this is one of its practical advantages.
Real points of vigilance:
- Vasodilator treatments: citrulline acts on the same pathway as some medications (nitrates, hypertension treatments, PDE5 inhibitors). The combination can cause a drop in blood pressure. Medical advice is essential.
- Kidney or liver failure: conversion occurs in the kidney, and the urea cycle is involved. Do not use without supervision.
- Pregnancy and breastfeeding: insufficient data, abstinence recommended.
- Herpes: citrulline increases arginine, which is suspected to promote outbreaks in affected individuals. The subject is debated but worth knowing.
As with any food supplement, French regulations require not exceeding recommended doses and remind that a supplement does not replace a varied diet.
Frequently Asked Questions
What is citrulline?
A non-essential amino acid — the body can produce it — first isolated in watermelon, hence its name, derived from the Latin Citrullus. It is not involved in protein composition: its role is metabolic. Converted into arginine by the kidney, it fuels the production of nitric oxide, the molecule that dilates blood vessels. As a supplement, it is found in two forms: pure L-citrulline and citrulline malate, combined with malic acid, usually in a 2:1 ratio.
How does citrulline work?
Through a detour, and that's what makes it so interesting. Directly ingested arginine is largely destroyed by arginase, an enzyme abundant in the intestine and liver: little reaches circulation. Citrulline, however, is not a substrate for this enzyme: it passes intact, reaches the kidney, and is converted there into arginine — bypassing the obstacle. This arginine then fuels NO-synthase, which produces nitric oxide, which relaxes blood vessel walls and increases blood flow to the muscle. Hence the pump felt during training. Allow 30 to 60 minutes for this chain to take effect.
What are the benefits of citrulline?
Let's start with the framework: no health claims are authorized in Europe for citrulline, so no one is allowed to promise you a health benefit. What is reasonably documented in sports nutrition comes down to three points. Pump, the most immediately noticeable effect. Training volume: a few extra repetitions in the last sets, a real but modest effect. Soreness, reduced at 24 and 48 hours in several protocols using citrulline malate. Nothing more: it does not build muscle, does not replace protein, and does not compensate for a bad night's sleep.
When should citrulline be taken?
Thirty to sixty minutes before your workout, with water, on an empty or light stomach. This delay corresponds to the time it takes for citrulline to be converted into arginine by the kidney, and then for nitric oxide levels to rise; taken five minutes before warming up, it will not have had time to act. On non-training days, it does not provide much benefit, as its effect is linked to exertion: it's better to reserve doses for workout sessions. However, some protocols suggest a slight additional benefit after a week of daily intake, which may justify a fixed morning dose as a supplement.
What is the daily dosage of citrulline?
Three to six grams of pure L-citrulline per serving, or six to eight grams of 2:1 ratio citrulline malate, which corresponds to 4 to 5.3 g of effective citrulline. A single dose per day, before training, is sufficient. Below 3 g of actual citrulline, the effect becomes difficult to distinguish, and this is exactly the dosage found in most ready-made boosters. There's no need to go above 8 g: the benefit no longer increases, and the cost per session climbs unnecessarily.
How to use citrulline malate?
Dilute 6 to 8 g in 300 to 400 ml of water, 30 to 60 minutes before your workout. Two practical precautions. First, the ratio: check that it is stated (2:1 most often) and do the calculation, because 8 g of citrulline malate only represents about 5.3 g of actual citrulline. Then the taste: malic acid is frankly acidic, almost astringent, and many give up the product for this reason. Mix it with a flavored drink, with EAAs, or with a little sugar-free syrup rather than pure water. It combines easily with beta-alanine, electrolytes, and creatine in the same shaker.
What is the best citrulline?
The one whose label allows you to calculate the real dose. Specifically: pure L-citrulline if you want a clear dosage and the best value per gram, or citrulline malate clearly stated in a 2:1 ratio if you are also looking for the added benefit of malic acid. Beware of "citrulline malate" mentions without a specified ratio. Powder is preferable to capsules for an arithmetic reason: reaching 6g in capsules requires swallowing about ten of them.
Citrulline or arginine?
Citrulline, in almost all cases. At an equal oral dose, it raises plasma arginine more than arginine itself, and it is better tolerated digestively.
When to take arginine and citrulline together?
If you wish to use both, take them at the same time, 45 to 60 minutes before your session: this is the longer of the two delays, for arginine. But frankly, the combination offers little. Both feed into exactly the same pathway — that of nitric oxide — and citrulline achieves this better orally. Adding arginine on top mostly means paying twice for the same mechanism, with the added risk of digestive issues specific to arginine. If you want to supplement your citrulline, do so with ingredients that act differently: beta-alanine, creatine, electrolytes.
Which fruit contains citrulline?
Watermelon, by far the leader: citrulline was first isolated from it and owes its name to it. It's found in the flesh, but the concentration is higher in the white part between the red flesh and the rind, the part everyone throws away. Melon, cucumber, and squash also contain it, in much smaller quantities. The problem is arithmetic: reaching 3g of citrulline would require about a kilogram of watermelon, a volume and sugar load incompatible with pre-workout intake.
What are the side effects of citrulline?
It's one of the best-tolerated ingredients on the market: unlike arginine, it causes few digestive issues, even at 6 or 8g. Reported discomforts are rare and mild — temporary abdominal discomfort, sometimes a slight drop in blood pressure in individuals already hypotensive. Real precautions concern four situations: vasodilator and antihypertensive treatments, including nitrates and PDE5 inhibitors, with which the combination can cause a drop in blood pressure; kidney or liver failure; pregnancy and breastfeeding, due to lack of data; and recurrent herpes outbreaks, as citrulline increases arginine. In each of these cases, seek medical advice beforehand.
Is citrulline bad for the kidneys?
In a person with normal kidney function, there is no indication of a problem at usual doses: the kidney is where citrulline is converted to arginine, which does not mean it is stressed. The situation changes in cases of known kidney or liver failure, or a urea cycle disorder: citrulline should then be avoided without supervision. The same caution applies if you are on blood pressure medication. This page does not replace medical advice: in case of doubt or pathology, consult your doctor before supplementing.
Does citrulline have an effect on erection?
The question comes up often, and the honest answer is: we are not allowed to claim it, and we do not sell this product for that purpose. No health claims are authorized in Europe for citrulline, on this subject or others. What does exist is research conducted in a medical setting on vascular function, which cannot be translated into a commercial promise or a self-administered dosage. The useful reminder: an erectile dysfunction is a symptom, sometimes the first visible sign of a cardiovascular or metabolic problem. It requires a medical consultation, not a supplement bought online — especially since citrulline interacts precisely with the treatments concerned.
Citrulline and sleep: can it be taken in the evening?
Yes. Citrulline is not a stimulant: it does not act on the central nervous system or on alertness, unlike caffeine. Taking it late in the day before a late session does not disrupt sleep, making it one of the few pre-workout ingredients compatible with evening training. This is also the basis of stimulant-free formulas. The real point of vigilance is the product in which it is incorporated: if your booster also contains 300 mg of caffeine, it is the latter that will cause problems. In this case, see our caffeine-free boosters.
Can it be combined with creatine?
Yes, without any problem: the two do not use the same pathways and do not compete with each other. Creatine can be taken anytime during the day, citrulline before your workout.
Our Selection
We prioritize references that clearly display the ratio and dosage per serving, particularly from IO.Genix, Now Foods, and Nutriting. To create a complete workout routine, also check out our boosters, beta-alanine, and electrolytes.
At our store in Vendargues, ten minutes from Montpellier, we can help you calculate the actual citrulline dose contained in the booster you already use — often a first surprise.
To learn more: muscle pump, what it is and how to get it.
La Now Foods Arginine et Citrulline associe 500 mg de L-arginine libre et 250 mg de L-citrulline libre dans une seule gélule végétale. Trois excipients, rien d'autre. Flacon de 120 gélules.
Composition
Autres ingrédients : gélule végétale (hypromellose), acide stéarique d'origine végétale, dioxyde de silicium. Sans gélatine : convient aux végétariens et aux végétaliens.
Forme libre, et ce que cela veut dire concrètement
Les deux acides aminés sont déclarés sous forme libre, et non sous forme de chlorhydrate. Conséquence pratique : les 500 mg annoncés sont 500 mg d'arginine, et non 500 mg d'un sel dont l'arginine ne représenterait qu'une partie. C'est une différence de lecture d'étiquette qui mérite d'être connue — le comprimé 1000 mg du rayon, par exemple, part de chlorhydrate de L-arginine mais déclare bien 1 g d'arginine.
Questions fréquentes
« Forme libre », qu'est-ce que cela change ?
Les 500 mg déclarés sont 500 mg d'arginine, et non d'un sel dont l'arginine ne serait qu'une fraction. C'est une précision de lecture d'étiquette.
Est-ce vegan ?
Oui. Gélule en hypromellose, excipients d'origine végétale ou minérale.
De la L-citrulline, et rien d'autre
La L-citrulline est un acide aminé non protéinogène : l'organisme ne l'incorpore pas aux protéines mais l'utilise dans le cycle de l'urée. L'alimentation en apporte peu, la pastèque étant l'une des rares sources notables — son nom vient du latin citrullus.
Cette poudre NOW Foods ne contient aucun autre ingrédient : ni arôme, ni édulcorant, ni agent de charge. Une demi-cuillère à café rase, soit environ 1,5 g, apporte 1 500 mg de L-citrulline en forme libre.
Le pot de 113 g représente environ 75 doses.
Questions fréquentes
Citrulline ou citrulline malate ?
Il s'agit ici de L-citrulline pure, sans acide malique associé. À poids égal, elle apporte donc plus de citrulline qu'un citrulline malate, qui en contient environ 55 à 60 %.
Quel goût a la poudre ?
Discret, légèrement amer. Elle se mélange sans difficulté dans un jus de fruit.
Quel rapport avec l'arginine ?
La L-citrulline et la L-arginine sont liées par le cycle de l'urée : l'organisme convertit l'une en l'autre. Ce sont deux acides aminés distincts, souvent proposés côte à côte.
Qu'est-ce que la Citrulline Malate 2:1 de Skill Nutrition ?
C'est de la citrulline malate en poudre, dans sa forme la plus simple : un pot, un doseur, un seul ingrédient. Pas d'arôme, pas d'édulcorant, pas de colorant. La poudre est blanche, fine, et se dissout dans l'eau sans laisser de dépôt.
La citrulline est un acide aminé que l'organisme transforme en arginine. En salle, c'est l'actif que l'on retrouve au sommet des étiquettes de pré-entraînement, et que beaucoup préfèrent acheter à part pour ajuster la quantité eux-mêmes. Le reste de la gamme se parcourt dans notre rayon Skill Nutrition.
Ce qu'il y a dans la Citrulline Malate 2:1
Une dose de 6 g apporte 6 000 mg de citrulline malate 2:1, dont 4 000 mg de L-citrulline et 2 000 mg d'acide malique. C'est le dosage de référence du rayon, celui qui sert d'étalon quand on compare deux pré-entraînements entre eux.
Le ratio 2:1 veut dire deux parts de L-citrulline pour une part d'acide malique. Beaucoup de formules annoncent une quantité de citrulline malate sans préciser le ratio, ce qui empêche de savoir combien de L-citrulline on achète réellement. Ici les deux chiffres sont publiés.
Le reste du panneau tient en une ligne : 20 kcal pour une dose, zéro lipide, zéro glucide, zéro sucre, zéro sel. La liste des ingrédients compte un seul nom, et la poudre répond aux exigences halal et casher.
À qui s'adresse la Citrulline Malate 2:1 ?
À ceux qui montent leur propre pré-entraînement. Acheter la citrulline seule, la créatine seule et la bêta-alanine seule revient moins cher qu'un pot tout prêt, et permet de régler chaque actif au gramme près plutôt que de subir le dosage décidé par la marque.
C'est aussi le choix de ceux qui ne veulent rien d'autre dans leur verre : pas de caféine, pas d'arôme, pas d'édulcorant. La poudre nature se mélange à n'importe quelle boisson, y compris à un pré-entraînement déjà aromatisé que l'on veut simplement renforcer.
Enfin, c'est une poudre pour les sportifs d'endurance comme pour la salle : la citrulline malate ne se limite pas à la musculation et se retrouve aussi bien dans les bidons des coureurs et des cyclistes.
Questions fréquentes
C'est quoi la citrulline malate ?
C'est l'association d'un acide aminé, la L-citrulline, et d'un sel de l'acide malique. Le tout forme une poudre blanche très soluble, utilisée en nutrition sportive.
Quelle différence entre la L-citrulline et la citrulline malate ?
La L-citrulline est l'acide aminé seul. La citrulline malate y ajoute de l'acide malique : sur 6 000 mg de citrulline malate 2:1, 4 000 mg sont de la L-citrulline et 2 000 mg de l'acide malique.
Que signifie le ratio 2:1 ?
Deux parts de L-citrulline pour une part d'acide malique. C'est le ratio le plus répandu du rayon, et celui sur lequel la majorité des produits sont alignés.
Combien de L-citrulline apporte une dose ?
4 000 mg, issus de 6 000 mg de citrulline malate 2:1. Le chiffre figure en clair sur le panneau de l'étiquette.
Combien de doses contient le pot ?
Le pot de 300 g compte 50 doses de 6 g, mesurées au doseur fourni.
Cette poudre contient-elle un arôme ou un édulcorant ?
Non. L'étiquette ne porte qu'une seule ligne d'ingrédient : citrulline malate 2:1. Ni arôme, ni édulcorant, ni colorant, ni agent de charge.
Où trouver de la citrulline malate ?
Dans notre rayon Skill Nutrition, en ligne, et dans notre magasin de Vendargues près de Montpellier.
Où acheter la Citrulline Malate 2:1 de Skill Nutrition ?
Le pot de 300 g se commande depuis cette page, et nous expédions partout en France et en Europe. Notre magasin se trouve à Vendargues, à une dizaine de minutes de Montpellier, et la poudre y est en rayon.
Le reste de la marque se parcourt dans la collection Skill Nutrition.
Qu'est-ce que le L-Citrulline 3000 ?
Le L-Citrulline 3000 est une citrulline en poudre non aromatisée, à doser à la mesurette. Une dose apporte 3 000 mg de L-citrulline libre et 500 mg de GlycerSize, une poudre de glycérol titrée à 65 %. Pas de caféine, pas de stimulant, pas d'arôme : c'est un actif brut, pas un avant-séance complet.
Il appartient à la Core Series, la ligne des ingrédients simples et franchement dosés de la marque fondée par Rich Piana. Le reste de la gamme est dans le rayon 5% Nutrition.
Ce qu'il y a dans le L-Citrulline 3000
Le premier chiffre est aussi le plus parlant : 3 000 mg de citrulline libre. Pas de citrulline malate. Sur un malate 2:1, une partie du poids revient à l'acide malique : il faut environ 4 500 mg de poudre pour retrouver ces mêmes 3 000 mg. Ici, ce qui est écrit sur l'étiquette est ce qui arrive dans le shaker.
Le second chiffre, 500 mg, concerne le GlycerSize, un glycérol en poudre titré à 65 % et autrefois commercialisé sous le nom GlycerPump. Le glycérol est une molécule qui retient l'eau dans les tissus ; c'est la raison pour laquelle on le retrouve systématiquement aux côtés de la citrulline dans les formules dites de pompe.
Le troisième chiffre, c'est 60 doses dans le pot. La citrulline, elle, est un acide aminé non essentiel que l'organisme convertit en arginine, précurseur direct de l'oxyde nitrique, le messager qui commande la dilatation des vaisseaux.
Dernier point, et il compte à l'usage : la poudre est sans goût, donc elle ne déforme aucune boisson.
À qui s'adresse le L-Citrulline 3000 ?
D'abord à celui qui monte lui-même son avant-séance. Citrulline, créatine, bêta-alanine, chacun son pot et chacun sa quantité : c'est la logique de la Core Series, et c'est de loin la façon la plus économique de travailler quand on sait ce que l'on veut dans son verre.
Ensuite à celui dont l'avant-séance du commerce est court en citrulline. Beaucoup de formules s'arrêtent à 1 000 ou 2 000 mg. Une dose ajoutée par-dessus remet la ligne à niveau sans changer de produit.
Enfin à celui qui ne supporte pas les stimulants, ou qui s'entraîne tard. La citrulline n'a rien d'excitant : elle travaille sur la circulation, pas sur le système nerveux.
Questions fréquentes
Comment agit la citrulline ?
La citrulline est absorbée dans l'intestin puis convertie en arginine par les reins. L'arginine sert à son tour de matière première à l'oxyde nitrique, la molécule qui commande le relâchement de la paroi des vaisseaux. C'est ce chemin qui lui vaut sa place en tête des formules d'avant-séance.
C'est quoi la citrulline malate ?
C'est de la citrulline associée à de l'acide malique, le plus souvent dans un rapport 2:1. Sur une étiquette, 6 000 mg de citrulline malate 2:1 correspondent à environ 4 000 mg de citrulline et 2 000 mg de malate. Le L-Citrulline 3000 annonce de la citrulline libre : les 3 000 mg sont intégralement de la citrulline.
Quelle est la meilleure citrulline ?
Celle dont l'étiquette est lisible. Deux choses à regarder : la forme, libre ou malate, et la quantité réellement apportée en citrulline une fois le malate déduit. Une poudre non aromatisée a un avantage de plus, celui de vous laisser la main sur tout le reste du mélange.
Quand consommer de la citrulline ?
Les pratiquants la placent le plus souvent avant la séance, mélangée à de l'eau ou à leur boisson d'entraînement. Hors séance elle se glisse aussi dans un shaker du matin, puisqu'elle n'apporte aucun stimulant et ne touche pas au sommeil.
Quel fruit contient de la citrulline ?
La pastèque, de très loin. C'est d'ailleurs de son nom latin, Citrullus vulgaris, que l'acide aminé tire le sien. Le melon et le concombre en renferment également, en quantités nettement plus modestes.
Où trouver de la citrulline dans les aliments ?
Dans la pastèque surtout, puis dans les autres cucurbitacées. L'alimentation courante en apporte des quantités modestes, sans commune mesure avec celles utilisées en salle : c'est tout l'intérêt d'une poudre dosée.
Quels sont les effets de l'arginine ?
L'arginine est le maillon suivant : c'est elle que l'organisme utilise pour fabriquer l'oxyde nitrique. Avalée telle quelle, elle est en grande partie dégradée avant d'atteindre la circulation, d'où la préférence actuelle pour la citrulline.
Où acheter le L-Citrulline 3000 ?
Le L-Citrulline 3000 est expédié vers toute la France et vers l'Europe. Les commandes passées en semaine sont préparées le jour même.
La boutique KISS NUTRITION est à Vendargues, à dix minutes de Montpellier : le pot est en rayon et l'étiquette se lit au comptoir si vous hésitez entre une citrulline libre et un malate. Toute la gamme est réunie dans le rayon 5% Nutrition.
Retrait au magasin sous 2 h
À Vendargues, près de Montpellier. Vous êtes prévenu dès que la commande est prête.
Commandé avant 14 h, expédié le jour même
Du lundi au samedi. Le délai d'acheminement appartient ensuite au transporteur.
Livraison offerte dès 69 €
En France métropolitaine, et dès 100 € en Europe. Modes et délais.
Une question avant de commander ?
Écrivez-nous ou passez au magasin : on connaît les produits qu'on vend.
What is citrulline used for?
Citrulline is a non-essential amino acid: your body can produce it, and it is naturally found in watermelon, from which it derives its name (Citrullus). Its interest in sports nutrition lies in a somewhat counter-intuitive metabolic detour.
To increase the production of nitric oxide — the molecule that dilates blood vessels and increases blood flow to the muscle — arginine is needed. However, orally administered arginine is largely destroyed in passage by an intestinal and hepatic enzyme, arginase. Citrulline, on the other hand, escapes this filter: it passes through, reaches the kidney, and is converted there into arginine. The paradoxical yet well-established result: taking citrulline increases blood arginine more than taking arginine itself.
This is why it has largely replaced L-arginine in serious pre-workout formulas.
Citrulline or citrulline malate: what's the difference?
L-citrulline is the pure molecule. Citrulline malate is this same molecule combined with malic acid, an intermediate of the Krebs cycle involved in aerobic energy production.
The distinction matters for dosage. Citrulline malate is generally presented in a 2:1 ratio, meaning two parts citrulline to one part malate. A tub stating "8 g of citrulline malate" therefore delivers only about 5.3 g of actual citrulline. Some brands play on this ambiguity.
In practice: if you are only aiming for vasodilation, pure L-citrulline is clearer and often cheaper at an equal dose. If you are also looking for endurance during long sessions, malate adds an argument, even if its specific benefit is less documented than that of citrulline.
What dosage is effective?
This is where most products on the market fall short.
- Pure L-citrulline: 3 to 6 g per serving. Below 3 g, the effect becomes difficult to distinguish.
- Citrulline malate 2:1: 6 to 8 g per serving, which equates to 4 to 5.3 g of effective citrulline.
Take it 30 to 60 minutes before your workout, with water. This is the time required for renal conversion to arginine. Unlike beta-alanine or creatine, citrulline does not need to be accumulated over several weeks: it acts upon intake. Some studies, however, suggest an additional benefit after a week of daily intake.
A useful reflex when faced with a ready-made booster: look for the citrulline line in the nutrition facts table. If it's buried in an undisclosed "blend," or if it shows 1 to 2 g, the dose is cosmetic. This is precisely why many users buy their citrulline separately and supplement a light pre-workout.
What effects can actually be expected?
Three things are reasonably documented in sports nutrition literature:
Pump. This is the most immediately noticeable effect: a feeling of swollen muscles and visible veins during the session, linked to increased blood flow. It's a sensation, not a performance measure, but it is very real.
Training volume. Several studies report an increase in the number of repetitions performed in the last sets, where fatigue sets in. The effect is modest, on the order of a few extra repetitions over an entire session.
Soreness. A reduction in muscle pain at 24 and 48 hours has been observed in several protocols using citrulline malate.
What not to expect from it: citrulline does not build muscle mass on its own, does not replace adequate protein intake, and does not compensate for poor sleep. It is a workout aid, not a driver of progress.
A note of honesty: a significant portion of research on citrulline concerns vascular function in a medical context, not the gym. This work cannot be translated into commercial claims, and no health claims are authorized in Europe for citrulline to date. For any health-related questions, consult a doctor.
Citrulline: Is there any danger?
Citrulline is well tolerated at usual doses. Unlike arginine, it causes few digestive issues, even at high doses — this is one of its practical advantages.
Real points of vigilance:
- Vasodilator treatments: citrulline acts on the same pathway as some medications (nitrates, hypertension treatments, PDE5 inhibitors). The combination can cause a drop in blood pressure. Medical advice is essential.
- Kidney or liver failure: conversion occurs in the kidney, and the urea cycle is involved. Do not use without supervision.
- Pregnancy and breastfeeding: insufficient data, abstinence recommended.
- Herpes: citrulline increases arginine, which is suspected to promote outbreaks in affected individuals. The subject is debated but worth knowing.
As with any food supplement, French regulations require not exceeding recommended doses and remind that a supplement does not replace a varied diet.
Frequently Asked Questions
What is citrulline?
A non-essential amino acid — the body can produce it — first isolated in watermelon, hence its name, derived from the Latin Citrullus. It is not involved in protein composition: its role is metabolic. Converted into arginine by the kidney, it fuels the production of nitric oxide, the molecule that dilates blood vessels. As a supplement, it is found in two forms: pure L-citrulline and citrulline malate, combined with malic acid, usually in a 2:1 ratio.
How does citrulline work?
Through a detour, and that's what makes it so interesting. Directly ingested arginine is largely destroyed by arginase, an enzyme abundant in the intestine and liver: little reaches circulation. Citrulline, however, is not a substrate for this enzyme: it passes intact, reaches the kidney, and is converted there into arginine — bypassing the obstacle. This arginine then fuels NO-synthase, which produces nitric oxide, which relaxes blood vessel walls and increases blood flow to the muscle. Hence the pump felt during training. Allow 30 to 60 minutes for this chain to take effect.
What are the benefits of citrulline?
Let's start with the framework: no health claims are authorized in Europe for citrulline, so no one is allowed to promise you a health benefit. What is reasonably documented in sports nutrition comes down to three points. Pump, the most immediately noticeable effect. Training volume: a few extra repetitions in the last sets, a real but modest effect. Soreness, reduced at 24 and 48 hours in several protocols using citrulline malate. Nothing more: it does not build muscle, does not replace protein, and does not compensate for a bad night's sleep.
When should citrulline be taken?
Thirty to sixty minutes before your workout, with water, on an empty or light stomach. This delay corresponds to the time it takes for citrulline to be converted into arginine by the kidney, and then for nitric oxide levels to rise; taken five minutes before warming up, it will not have had time to act. On non-training days, it does not provide much benefit, as its effect is linked to exertion: it's better to reserve doses for workout sessions. However, some protocols suggest a slight additional benefit after a week of daily intake, which may justify a fixed morning dose as a supplement.
What is the daily dosage of citrulline?
Three to six grams of pure L-citrulline per serving, or six to eight grams of 2:1 ratio citrulline malate, which corresponds to 4 to 5.3 g of effective citrulline. A single dose per day, before training, is sufficient. Below 3 g of actual citrulline, the effect becomes difficult to distinguish, and this is exactly the dosage found in most ready-made boosters. There's no need to go above 8 g: the benefit no longer increases, and the cost per session climbs unnecessarily.
How to use citrulline malate?
Dilute 6 to 8 g in 300 to 400 ml of water, 30 to 60 minutes before your workout. Two practical precautions. First, the ratio: check that it is stated (2:1 most often) and do the calculation, because 8 g of citrulline malate only represents about 5.3 g of actual citrulline. Then the taste: malic acid is frankly acidic, almost astringent, and many give up the product for this reason. Mix it with a flavored drink, with EAAs, or with a little sugar-free syrup rather than pure water. It combines easily with beta-alanine, electrolytes, and creatine in the same shaker.
What is the best citrulline?
The one whose label allows you to calculate the real dose. Specifically: pure L-citrulline if you want a clear dosage and the best value per gram, or citrulline malate clearly stated in a 2:1 ratio if you are also looking for the added benefit of malic acid. Beware of "citrulline malate" mentions without a specified ratio. Powder is preferable to capsules for an arithmetic reason: reaching 6g in capsules requires swallowing about ten of them.
Citrulline or arginine?
Citrulline, in almost all cases. At an equal oral dose, it raises plasma arginine more than arginine itself, and it is better tolerated digestively.
When to take arginine and citrulline together?
If you wish to use both, take them at the same time, 45 to 60 minutes before your session: this is the longer of the two delays, for arginine. But frankly, the combination offers little. Both feed into exactly the same pathway — that of nitric oxide — and citrulline achieves this better orally. Adding arginine on top mostly means paying twice for the same mechanism, with the added risk of digestive issues specific to arginine. If you want to supplement your citrulline, do so with ingredients that act differently: beta-alanine, creatine, electrolytes.
Which fruit contains citrulline?
Watermelon, by far the leader: citrulline was first isolated from it and owes its name to it. It's found in the flesh, but the concentration is higher in the white part between the red flesh and the rind, the part everyone throws away. Melon, cucumber, and squash also contain it, in much smaller quantities. The problem is arithmetic: reaching 3g of citrulline would require about a kilogram of watermelon, a volume and sugar load incompatible with pre-workout intake.
What are the side effects of citrulline?
It's one of the best-tolerated ingredients on the market: unlike arginine, it causes few digestive issues, even at 6 or 8g. Reported discomforts are rare and mild — temporary abdominal discomfort, sometimes a slight drop in blood pressure in individuals already hypotensive. Real precautions concern four situations: vasodilator and antihypertensive treatments, including nitrates and PDE5 inhibitors, with which the combination can cause a drop in blood pressure; kidney or liver failure; pregnancy and breastfeeding, due to lack of data; and recurrent herpes outbreaks, as citrulline increases arginine. In each of these cases, seek medical advice beforehand.
Is citrulline bad for the kidneys?
In a person with normal kidney function, there is no indication of a problem at usual doses: the kidney is where citrulline is converted to arginine, which does not mean it is stressed. The situation changes in cases of known kidney or liver failure, or a urea cycle disorder: citrulline should then be avoided without supervision. The same caution applies if you are on blood pressure medication. This page does not replace medical advice: in case of doubt or pathology, consult your doctor before supplementing.
Does citrulline have an effect on erection?
The question comes up often, and the honest answer is: we are not allowed to claim it, and we do not sell this product for that purpose. No health claims are authorized in Europe for citrulline, on this subject or others. What does exist is research conducted in a medical setting on vascular function, which cannot be translated into a commercial promise or a self-administered dosage. The useful reminder: an erectile dysfunction is a symptom, sometimes the first visible sign of a cardiovascular or metabolic problem. It requires a medical consultation, not a supplement bought online — especially since citrulline interacts precisely with the treatments concerned.
Citrulline and sleep: can it be taken in the evening?
Yes. Citrulline is not a stimulant: it does not act on the central nervous system or on alertness, unlike caffeine. Taking it late in the day before a late session does not disrupt sleep, making it one of the few pre-workout ingredients compatible with evening training. This is also the basis of stimulant-free formulas. The real point of vigilance is the product in which it is incorporated: if your booster also contains 300 mg of caffeine, it is the latter that will cause problems. In this case, see our caffeine-free boosters.
Can it be combined with creatine?
Yes, without any problem: the two do not use the same pathways and do not compete with each other. Creatine can be taken anytime during the day, citrulline before your workout.
Our Selection
We prioritize references that clearly display the ratio and dosage per serving, particularly from IO.Genix, Now Foods, and Nutriting. To create a complete workout routine, also check out our boosters, beta-alanine, and electrolytes.
At our store in Vendargues, ten minutes from Montpellier, we can help you calculate the actual citrulline dose contained in the booster you already use — often a first surprise.
To learn more: muscle pump, what it is and how to get it.
Sources
- ANSES — Les compléments alimentaires
- Règlement UE n° 432/2012 — allégations de santé autorisées
- Règlement CE n° 1924/2006 — allégations nutritionnelles et de santé
À intégrer dans une alimentation variée et équilibrée et un mode de vie sain.
Questions fréquentes — Citrulline
La citrulline, c'est quoi ?
Un acide aminé non essentiel — l'organisme sait le fabriquer — isolé pour la première fois dans la pastèque, d'où son nom, tiré du latin Citrullus. Il n'entre pas dans la composition des protéines : son rôle est métabolique. Converti en arginine par le rein, il alimente la production d'oxyde nitrique, la molécule qui dilate les vaisseaux sanguins. En complément, on le trouve sous deux formes : la L-citrulline pure et le citrulline malate, associé à de l'acide malique, généralement en ratio 2:1.
Comment agit la citrulline ?
Par un détour, et c'est ce qui fait tout son intérêt. L'arginine prise directement est en grande partie détruite par l'arginase, une enzyme abondante dans l'intestin et le foie : peu atteint la circulation. La citrulline, elle, n'est pas un substrat de cette enzyme : elle traverse intacte, arrive au rein, et y est convertie en arginine — en aval de l'obstacle. Cette arginine alimente ensuite la NO-synthase, qui produit l'oxyde nitrique, lequel relâche la paroi des vaisseaux et augmente le débit sanguin vers le muscle. D'où la congestion ressentie à l'entraînement. Comptez 30 à 60 minutes pour que cette chaîne se mette en place.
Quels sont les bienfaits de la citrulline ?
Le cadre d'abord : aucune allégation de santé n'est autorisée en Europe pour la citrulline, et une étiquette conforme s'en tient donc à la composition et au mode d'emploi. Ce qui est raisonnablement documenté en nutrition sportive tient en trois points. La congestion, l'effet le plus immédiatement perceptible. Le volume de travail : quelques répétitions supplémentaires sur les dernières séries. Les courbatures, réduites à 24 et 48 heures dans plusieurs protocoles utilisant du citrulline malate.
Quand prendre la citrulline ?
Trente à soixante minutes avant la séance, avec de l'eau, à jeun ou sur un estomac léger. Ce délai correspond au temps de conversion de la citrulline en arginine par le rein, puis à la montée de l'oxyde nitrique ; prise cinq minutes avant l'échauffement, elle n'aura pas eu le temps d'agir. Son effet étant lié à l'effort, les doses se réservent naturellement aux jours de séance. Certains protocoles suggèrent toutefois un léger bénéfice supplémentaire après une semaine de prise quotidienne, ce qui peut justifier une prise fixe le matin en complément.
Quelle quantité de citrulline par jour ?
Trois à six grammes de L-citrulline pure par prise, ou six à huit grammes de citrulline malate en ratio 2:1, ce qui revient à 4 à 5,3 g de citrulline effective. Une seule prise par jour, avant l'entraînement, suffit. En dessous de 3 g de citrulline réelle, l'effet devient difficile à distinguer ; au-delà de 8 g, le bénéfice n'augmente plus.
Comment utiliser la citrulline malate ?
Diluez 6 à 8 g dans 300 à 400 ml d'eau, 30 à 60 minutes avant la séance. Deux précautions pratiques. D'abord le ratio : vérifiez qu'il est annoncé (2:1 le plus souvent) et faites le calcul, car 8 g de citrulline malate représentent environ 5,3 g de citrulline réelle. Ensuite le goût : l'acide malique est franchement acide. Mélangez-le à une boisson aromatisée, à des EAA ou à un peu de sirop sans sucre plutôt qu'à de l'eau pure, et il passe très bien. Elle se combine sans problème avec la bêta-alanine, les électrolytes et la créatine dans le même shaker.
Quelle est la meilleure citrulline ?
Celle dont l'étiquette permet de calculer la dose réelle. Concrètement : de la L-citrulline pure pour un dosage directement lisible, du citrulline malate clairement annoncé en ratio 2:1 si vous cherchez aussi l'appoint de l'acide malique. La poudre reste préférable aux gélules pour une raison arithmétique : atteindre 6 g en gélules demande d'en avaler une dizaine.
Citrulline ou arginine ?
Citrulline, dans la quasi-totalité des cas. À dose égale par voie orale, elle élève davantage l'arginine plasmatique que l'arginine elle-même, et elle est mieux tolérée sur le plan digestif.
Quand prendre arginine et citrulline ensemble ?
Si vous tenez à utiliser les deux, prenez-les au même moment, 45 à 60 minutes avant la séance : c'est le délai le plus long des deux, celui de l'arginine. Les deux alimentent la même voie — celle de l'oxyde nitrique — et la citrulline y parvient mieux par voie orale ; une seule des deux suffit donc généralement. Pour compléter votre citrulline, les ingrédients qui agissent autrement sont plus intéressants : bêta-alanine, créatine, électrolytes.
Quel fruit contient de la citrulline ?
La pastèque, très largement en tête : la citrulline y a été isolée pour la première fois et lui doit son nom. On en trouve dans la chair, et la concentration est plus élevée encore dans la partie blanche située entre la chair rouge et l'écorce. Le melon, le concombre et les courges en contiennent aussi, en quantités plus faibles. L'arithmétique explique l'intérêt de la poudre : atteindre 3 g de citrulline demanderait de l'ordre d'un kilo de pastèque.
Quels sont les effets secondaires de la citrulline ?
C'est l'un des ingrédients les mieux tolérés du rayon : contrairement à l'arginine, elle provoque peu de troubles digestifs, même à 6 ou 8 g. Les désagréments rapportés sont rares et légers — un inconfort abdominal passager, parfois une légère baisse de tension chez les personnes déjà hypotendues. Les vraies précautions concernent quatre situations : les traitements vasodilatateurs et antihypertenseurs, y compris les dérivés nitrés et les inhibiteurs de la PDE5, avec lesquels l'association peut faire chuter la tension ; l'insuffisance rénale ou hépatique ; la grossesse et l'allaitement, faute de données ; et les poussées d'herpès récurrentes, la citrulline élevant l'arginine. Dans chacun de ces cas, demandez un avis médical avant.
La citrulline est-elle mauvaise pour les reins ?
Chez une personne dont la fonction rénale est normale, rien n'indique de problème aux doses usuelles : le rein est le lieu où la citrulline est convertie en arginine, ce qui ne veut pas dire qu'il est mis à l'épreuve. La situation change en cas d'insuffisance rénale ou hépatique connue, ou de trouble du cycle de l'urée : la citrulline est alors à éviter sans encadrement. Même prudence si vous suivez un traitement pour la tension. En cas de doute ou de pathologie, l'avis de votre médecin reste la référence.
La citrulline a-t-elle un effet sur l'érection ?
Aucune allégation de santé n'est autorisée en Europe pour la citrulline, sur ce sujet comme sur les autres : ce rayon s'adresse à la pratique sportive. Ce qui existe par ailleurs, ce sont des travaux menés en milieu médical sur la fonction vasculaire, qui ne se transposent pas en posologie à s'appliquer soi-même. Le rappel utile : un trouble de l'érection est un symptôme, parfois le premier signe visible d'un problème cardiovasculaire ou métabolique, et il relève d'une consultation médicale — d'autant que la citrulline interagit avec les traitements concernés.
Citrulline et sommeil : peut-on en prendre le soir ?
Oui. La citrulline n'est pas un stimulant : elle n'agit ni sur le système nerveux central ni sur la vigilance, contrairement à la caféine. Une prise en fin de journée avant une séance tardive ne perturbe pas l'endormissement, ce qui en fait l'un des rares ingrédients de pré-entraînement compatibles avec un entraînement du soir. C'est d'ailleurs la base des formules sans stimulant. Le point à regarder est le produit dans lequel elle est incorporée : si votre booster contient aussi 300 mg de caféine, c'est la caféine qu'il faut situer dans la journée. Voyez dans ce cas nos boosters sans caféine.
Peut-on la combiner à la créatine ?
Oui, sans problème : les deux n'empruntent pas les mêmes voies et ne se concurrencent pas. La créatine se prend quand vous voulez dans la journée, la citrulline avant la séance.
