L-Citrulline is a non-essential amino acid that is converted into L-Arginine in the kidneys after supplementation. Supplementing with 6 grams of L-Citrulline daily has been shown to spike N.O. production, enhance blood flow to working muscles, delay fatigue, increase overall training volume, and decrease post-workout muscle soreness.
For example, one study conducted with strength-trained men found supplementing with 8 grams of L-citrulline before a chest workout increased the number of reps they could do by 52%. It also significantly decreased post-workout muscle soreness.
In another study, 6 grams of L-citrulline per day increased cellular energy production (ATP) during exercise by 34%, which increases your capacity for physical output and intensity.
L-Citrulline is commonly found in pre-workouts and should be taken 1 hour before exercise to enhance performance.