Citrulline malate or Arginine?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Citrulline malate	Arginine
evidence level	B	C
Sources in the review	2	2
Category	For the goal	Overrated
Goals	Mass, Strength, Endurance	Endurance, Mass, Strength
Dosage	6-8 g 40-60 minutes before exercise; in studies more often 8 g. Forms: citrulline malate 1:1 or 2:1, less often pure L-citrulline.	3–6 g per day in several doses at minimum; studies used doses up to 6–12 g. Even high oral doses give a smaller effect than 6–8 g of citrulline
When to take	40-60 minutes before training. The effect on plasma accumulation is single-dose; a course is not required.	In divided doses during the day or 60–90 minutes before training. A single large dose is tolerated worse than a divided one

The conclusion from the data. In the reference «Citrulline malate» Level B and 2 sources, while «Arginine» — Level C and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Citrulline malate

A modest effect: an increase in the number of repetitions is possible, the data are heterogeneous

Arginine

Works poorly orally; the effect is weaker than that of citrulline

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Caffeine or Caffeine in chewing gum