Quick Answer: L‑Citrulline may lower perceived effort and soreness and supports blood‑flow pathways; performance effects vary by protocol. Rhim 2020; Gough 2021.
Who it helps
- After‑work lifters or evening joggers who want performance without stimulants.
How it works
- Meta‑analysis supports lower RPE and soreness post‑exercise. Rhim 2020.
How to use
- 2–6 g/day, 60–90 min pre‑workout or split daily; assess for 2 weeks.
What to avoid
Expect subtle effects; stack with sleep, protein, hydration.
7‑day plan
- 2–3 g daily for first week; track RPE and next‑day soreness.
CTA
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