How Effective Are Pre-Workout Supplements for Muscle Gains?

Last updated: April 22, 2026

Key Takeaways on L-Citrulline and Pre-Workouts

• Pre-workout supplements support muscle gains indirectly by helping you train harder and longer through progressive overload, not by directly driving protein synthesis.¹
• L-Citrulline can increase reps by up to 53% and endurance by 12% through nitric oxide production, vasodilation, and more efficient nutrient delivery than arginine.¹
• Caffeine supports energy, beta-alanine helps buffer lactic acid, and L-Citrulline sustains performance by improving blood flow and nutrient transport.¹
• Research supports 6–8g Citrulline Malate (3.4–4.5g pure L-Citrulline) taken 30–60 minutes before training, with clear labeling helping you avoid low-dose products.¹
• Bucked Up’s L-Citrulline offers high-dose, research-aligned formulations that include Astragin for absorption and have positive user feedback.¹

How Pre-Workouts Support Muscle Gains Through Better Training

Pre-workout supplements support muscle growth by improving training performance rather than directly triggering muscle protein synthesis or anabolic pathways. They help you push more volume and intensity through three main mechanisms: caffeine for energy and focus, beta-alanine for lactic acid buffering and endurance, and L-Citrulline for nitric oxide production and nutrient delivery.¹

The 2026 supplement market increasingly favors clear, non-proprietary labels, and many products highlight L-Citrulline because some studies show better absorption and more sustained effects compared to arginine.¹ Modern pre-workouts also include both stimulant and non-stimulant options to match different training times and caffeine tolerances, and L-Citrulline often plays a central role in both styles.

Two key studies illustrate how L-Citrulline supports performance across resistance and endurance training.¹

Study	Dose	Performance Increase	Source
Gonzalez et al. 2023	L-Citrulline supplementation	53% more reps	Canyonside Labs
Cycling Performance Study	L-Citrulline	12% longer endurance	Recent research

These findings confirm the rep increases mentioned earlier and show that L-Citrulline supports both strength-focused and endurance-focused training.¹ L-Citrulline’s unique pharmacokinetics help explain this broad effectiveness.

Unlike arginine, which undergoes extensive liver metabolism, L-citrulline is converted to L-arginine in the kidneys, bypassing extensive first-pass metabolism in the liver and gut that limits oral L-arginine efficacy, thereby raising systemic L-arginine levels more effectively. This more sustained nitric oxide production supports better blood flow and nutrient delivery to working muscles throughout your training session.¹

L-Citrulline’s Role in Pumps, Endurance, and Recovery

L-Citrulline supports performance through nitric oxide production, vasodilation, and ammonia detoxification.¹ When paired with malate, it also supports ATP production through the Krebs cycle, which can help with energy during repeated efforts.¹ A recent systematic review describes L-Citrulline as a natural ergogenic aid because it participates in nitrogen metabolism through the urea cycle for ammonia clearance and in the nitric oxide pathway that influences vascular tone.

Research indicates that L-Citrulline can enhance both strength and endurance performance.¹ Recent systematic reviews of clinical trials and meta-analyses report that regular L-Citrulline supplementation increases nitric oxide production, improves vasodilation, and supports ammonia clearance.¹ Together, these effects help you sustain effort, recover between sets, and maintain higher training quality over time.¹

These research-backed benefits translate into different formulation choices based on training style and stimulant tolerance. Pump-focused athletes who want strong blood flow and performance without heavy stimulants often choose Bucked Up’s 6g Citrulline Malate formulation.¹ Experienced users who train early, lift heavy, or prefer a stronger stimulant profile may lean toward Woke AF for high-stimulant sessions that still include 6g Citrulline Malate. Advanced athletes who prioritize maximum vasodilation and have built tolerance to standard formulas can use Mother Bucker, which combines 4g pure L-Citrulline with Nitrosigine to support nitric oxide through multiple pathways.

Pre-Workout Choices for Muscle Gains: Bucked Up Lineup

Bucked Up focuses on clear formulations without proprietary blends, GMP-certified US manufacturing, and the inclusion of Astragin to support ingredient absorption.¹ Many user testimonials mention strong pumps and higher repetition capacity, which aligns with the brand’s emphasis on effective dosing of performance ingredients.¹

The dosing in Bucked Up’s 6g Citrulline Malate formulas differs from some competing products that can use 1–2g per serving. Bucked Up and Woke AF both provide 6g Citrulline Malate, while Mother Bucker offers 4g pure L-Citrulline plus additional vasodilation compounds. Check each product label and compare the listed amounts so you know exactly how much L-Citrulline you are getting per scoop.

Customer feedback often highlights how these formulations feel in real training. One user shared, “I have been using Bucked Up preworkout for years. It tastes great. About half way through my workout it kicks in, and the workout feels like it has gone to the next level. Great pump, tingling sensation and ability to push harder.”¹ Another reported, “Finally an all around pre that does what it says! Today was my first time using it. It doesn’t disappoint!”

Explore Bucked Up’s L-Citrulline powders to see the exact doses of Citrulline Malate and pure L-Citrulline in each serving.

Dialing In L-Citrulline: Dosing, Timing, and Safety

The research-backed dosing mentioned earlier, 6–8g Citrulline Malate taken 30–60 minutes before exercise, lines up with peak plasma levels that occur within 1–2 hours.¹ For athletic performance, L-Citrulline doses typically range from 6 to 8 grams, taken approximately 60 minutes before exercise to align with peak plasma levels occurring within 1 to 2 hours. This timing helps you enter your workout with elevated L-arginine and nitric oxide availability.

Stacking L-Citrulline with beta-alanine and caffeine can extend performance benefits beyond what L-Citrulline provides alone.¹ To make that stack effective, check supplement labels for at least 6g Citrulline Malate per serving and confirm beta-alanine and caffeine amounts that match your tolerance. Once you have verified dosing, track your reps, sets, and perceived effort over several weeks to see whether the combination delivers the performance improvements that research suggests.

Most people tolerate L-Citrulline well, although some may notice mild tingling or nausea at higher doses.¹ L-citrulline requires caution in cases of severe kidney impairment, significant liver disease, hypotension, or when combined with blood pressure-lowering medications, PDE5 inhibitors, or nitrates due to potential additive blood pressure-lowering effects.¹ Bucked Up’s GMP-certified manufacturing adds another layer of quality control for users who want consistent dosing from tub to tub.

Avoiding Common Pre-Workout Mistakes

Many lifters run into the same problems with pre-workouts, such as chasing flashy marketing, choosing products with low ingredient doses, or dealing with stomach discomfort from lower-quality formulas. Transparent labeling directly addresses the first two issues by helping you confirm effective ingredient amounts and compare claims against actual dosing on the label.

Consistent use, smart timing, and realistic expectations matter just as much as the formula itself. Pre-workouts support training capacity rather than building muscle on their own, so you see the best results when you pair them with progressive overload, structured programming, and solid nutrition that supports your body weight and strength goals.

Choose Bucked Up’s clearly labeled L-Citrulline options if you want to avoid underdosed products and focus on research-aligned ingredient amounts.

Conclusion: Using L-Citrulline to Support Long-Term Muscle Growth

Pre-workout supplements can moderately support muscle gains by helping you train harder, longer, and more consistently, with L-Citrulline acting as a key ingredient for improving training volume.¹ Bucked Up’s clearly labeled, research-aligned formulations give you a structured way to support performance and progressive overload, which are both essential for long-term muscle development.

Frequently Asked Questions

Does pre-workout actually build muscle directly?

Pre-workout supplements do not directly trigger muscle protein synthesis or anabolic signaling. They work indirectly by increasing energy, endurance, and nutrient delivery, which lets you perform more reps, lift heavier weights, and maintain higher intensity across your workout.¹ That extra workload creates the progressive overload stimulus that drives muscle growth over time, especially when paired with adequate protein intake and recovery.

How much L-Citrulline do I need for muscle gains?

Research supports 6–8g of Citrulline Malate, which provides roughly 3.4–4.5g of pure L-Citrulline, for performance benefits.¹ Studies that report up to 53% increases in repetitions used L-Citrulline supplementation at effective doses rather than very low amounts. Some supplements use lower doses of 1–2g, which may not match the levels used in many performance-focused studies.

Is Bucked Up effective for muscle gains?

Bucked Up formulations include research-aligned doses of key ingredients, including 6g Citrulline Malate in the standard Bucked Up pre-workout and Woke AF formulas. User testimonials often mention stronger pumps, more reps, and higher training intensity, which support the idea that these products can help you push harder in the gym.¹ Astragin is included to support ingredient absorption, and transparent labeling lets you confirm that you are getting the stated doses.

What are the side effects of pre-workout supplements?

Common side effects include mild tingling from beta-alanine, possible nausea from higher L-Citrulline doses, and jitters or sleep disruption from excessive caffeine.¹ L-Citrulline is generally well tolerated but can cause gastrointestinal discomfort at very high single doses, such as 10g or more. People with low blood pressure or those taking medications that affect blood pressure should talk with a healthcare professional before using high-dose pre-workouts.

Can I stack different pre-workout ingredients?

L-Citrulline stacks well with caffeine, beta-alanine, and other performance ingredients when dosed appropriately. Bucked Up’s pre-workouts are formulated with ingredient combinations intended to work together, rather than random add-ons. The Mother Bucker formula, for example, combines 4g pure L-Citrulline with Nitrosigine and Hydroprime Glycerol to support vasodilation and hydration through several complementary pathways.

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