Key Takeaways
- L-Citrulline delivers 12% more reps in bench and leg press than placebo and cuts soreness by 40%, without bloating or water retention.
- Beetroot extract supplies nitrates that support endurance and oxygen efficiency through sustained nitric oxide production along two separate pathways.
- Ashwagandha supports higher testosterone, lower cortisol, and faster recovery, which helps natural lifters gain strength consistently.
- Rhodiola rosea extends time to exhaustion and eases fatigue, creating smooth energy without stimulant crashes.
- Stack these science-backed naturals with Bucked Up’s pure L-Citrulline for clinical pump support and stronger muscle growth.
1. L-Citrulline: Natural NO Booster That Outperforms Creatine
L-Citrulline functions as a powerful natural alternative to synthetic nitric oxide boosters and creatine. This amino acid appears in foods like watermelon, cucumbers, and squash and bypasses liver enzymes that break down arginine. It converts to L-Arginine in the kidneys, which improves bioavailability and nitric oxide production.
Clinical trials highlight L-Citrulline’s performance edge over many mainstream supplements. Eight grams of L-citrulline malate increased total repetitions by 12% in bench press and leg press versus placebo and reduced delayed onset muscle soreness by 40%. These results exceed creatine’s usual 8-14% strength gains and avoid the water retention that can blur muscle definition.
For strong pumps and performance, take 6-8g of Citrulline Malate or 3-5g of pure L-Citrulline 30-60 minutes before training. Bucked Up pre-workout formulas provide 6,000mg Citrulline Malate at a 2:1 ratio and include Astragin for better absorption. Mother Bucker delivers 4,000mg pure L-Citrulline with Nitrosigine to support advanced hypertrophy.
2. Beetroot Extract: Nitrate Support for Endurance and Pumps
Beetroot extract supplies concentrated dietary nitrates that convert to nitric oxide through a pathway different from L-Citrulline. This separate route creates a complementary vasodilation effect when paired with citrulline. Natural nitrates from beetroot support steady blood flow without the crash that often follows stimulant-heavy products.
Research shows beetroot supplementation raises plasma nitrite levels and improves oxygen efficiency during hard training. The nitrates in beetroot juice lower the oxygen cost of exercise, which supports longer sessions and smoother recovery between sets.
Take 300-500mg of beetroot extract or drink 16-20oz of beetroot juice 2-3 hours before your workout. Stack beetroot with L-Citrulline to drive nitric oxide through both pathways. Bucked Up products use multiple nitric oxide routes to support muscle fullness and visible vascularity.
3. Ashwagandha: Hormone and Recovery Support for Lifters
Ashwagandha (Withania somnifera) offers a natural option instead of synthetic testosterone boosters and recovery drugs. This adaptogenic herb has a long history in Ayurvedic medicine and now shows clear benefits for strength training and muscle gain in modern research.
Studies show ashwagandha can raise testosterone, lower cortisol, and improve strength gains in resistance-trained athletes. Its adaptogenic effects help the body handle training stress more efficiently. Lifters often notice better recovery and more consistent performance without the side effects linked to synthetic hormonal products.
Use 300-600mg of standardized ashwagandha extract with 5% withanolides each day, ideally with meals. For a well-rounded stack, pair ashwagandha with L-Citrulline to support both hormone balance and nitric oxide production for muscle growth.
4. Rhodiola Rosea: Stress-Resilient Energy and Endurance
Rhodiola rosea provides a natural option instead of harsh stimulants and synthetic endurance enhancers. This Arctic herb contains rosavins and salidroside, which support physical performance, reduce fatigue, and sharpen focus during intense workouts.
Clinical research shows rhodiola can increase time to exhaustion, lower perceived exertion, and help maintain power output during longer training. Caffeine-based stimulants often cause jitters and hard crashes. Rhodiola instead supports smooth, sustained energy and backs the body’s stress response systems.
Take 200-400mg of standardized rhodiola extract with 3% rosavins and 1% salidroside 30-60 minutes before training on an empty stomach. Rhodiola pairs well with L-Citrulline’s blood flow support to enhance endurance and pump during high-volume sessions.
Stacking L-Citrulline, Beetroot, Ashwagandha, and Rhodiola
Stacking L-Citrulline, beetroot extract, ashwagandha, and rhodiola creates a simple natural base for muscle growth. Together, they support nitric oxide production, hormone balance, and endurance. This foundation often outperforms many synthetic stacks and avoids common issues like bloating, stimulant crashes, and gut discomfort.
Natural lifters can use this four-part base year-round. Advanced bodybuilders can then add the next four compounds to push muscle growth further while still staying within a natural approach.
5. Wild-Caught Salmon and Herring: Food-Based Creatine and Omega-3s
Wild-caught salmon and herring supply natural creatine along with omega-3 fats, complete protein, and key minerals. These whole foods deliver creatine in a highly usable form and support muscle health through anti-inflammatory nutrients.
Synthetic creatine monohydrate can cause bloating and extra water weight for some lifters. Creatine from fish comes with fats and micronutrients that support absorption and overall recovery. The omega-3 fats in salmon and herring also support muscle protein synthesis and help calm exercise-related inflammation.
Eat 6-8oz of wild-caught salmon or herring 2-3 times per week to get about 1-2g of natural creatine and 40-50g of complete protein. For better muscle-building results, plan at least one of these meals within 2 hours after training and continue L-Citrulline use to support nutrient delivery.
6. Meat-Based Beta-Alanine for High-Rep Training
Beta-alanine appears naturally in meats like chicken, turkey, and beef, and supports muscular endurance without relying on synthetic powders. Beta-alanine demonstrated sport-specific benefits for performance enhancement in elite athletes by raising muscle carnosine and buffering lactic acid.
Natural beta-alanine from meat supports steady carnosine levels without the intense tingling that often comes from large synthetic doses. It buffers hydrogen ions in working muscles, which delays fatigue during high-intensity and high-rep sets.
Include 6-8oz of lean meat each day to reach roughly 1-2g of natural beta-alanine. Spread meat servings across meals and keep L-Citrulline in your pre-workout routine to support blood flow and nutrient transport to active muscle.
7. HMB Support from Leucine-Rich Foods
β-Hydroxy β-Methylbutyrate (HMB) forms naturally as a metabolite of leucine, which appears in foods like catfish, dairy, and legumes. This compound helps protect muscle tissue during hard training blocks and lower-calorie phases.
Leucine-rich foods support natural HMB production and help preserve muscle without the cost of separate HMB supplements. HMB stabilizes muscle cell membranes and slows protein breakdown, which becomes especially useful during high-volume training or cutting cycles.
Aim for 20-30g of leucine per day from whole foods such as lean meats, dairy, and legumes to generate roughly 1-3g of natural HMB. Continue L-Citrulline use to support circulation and help deliver amino acids to working and recovering muscles.
8. Complete Proteins from Eggs and Quinoa for Daily Gains
Whole eggs and quinoa provide complete amino acid profiles with strong digestibility and dense nutrition. These foods supply all essential amino acids plus vitamins, minerals, and healthy fats that support growth and recovery.
Processed whey protein can trigger digestive issues for some people. Whole food proteins like eggs and quinoa often provide steadier amino acid release and better satiety. Eggs offer one of the highest biological value proteins available. Quinoa gives a plant-based complete protein with extra fiber and micronutrients.
Eat 6-8 whole eggs or 1-1.5 cups of cooked quinoa to reach 30-40g of complete protein. Try to schedule at least one of these servings within 2 hours after training. Pair with L-Citrulline to support blood flow and nutrient delivery to recovering muscle.
Bucked Up promotes clinical dosing of science-backed ingredients, including Citrulline Malate and Pure L-Citrulline. Find the perfect L-Citrulline option to unlock your peak performance.
Frequently Asked Questions
What is the strongest natural supplement for muscle growth?
L-Citrulline ranks among the strongest natural supplements for muscle growth. Clinical data show 12% increases in total repetitions and a 40% drop in muscle soreness. At 6-8g daily, L-Citrulline Malate supports nitric oxide production more effectively than many synthetic options and avoids bloating and digestive problems.
What do natural bodybuilders take for muscle building?
Natural bodybuilders often rely on a stack of L-Citrulline at 6-8g, ashwagandha at 300-600mg, and rhodiola at 200-400mg. This trio supports nitric oxide production, hormone balance, and endurance. It also avoids synthetic compounds that may create side effects or testing concerns in competitive sports.
How does Citrulline Malate compare to creatine for muscle growth?
Citrulline Malate supports muscle growth by boosting training volume by about 12% without extra water weight or bloating. Creatine usually delivers 8-14% strength gains but often adds noticeable water retention. Citrulline Malate instead improves blood flow, nutrient delivery, and ammonia clearance, which supports cleaner and more sustainable progress.
What is the safe dosage for L-Citrulline supplementation?
The safe and effective dosage of L-Citrulline depends on the form and goal. For weight training, Bucked Up suggests 6-8g of Citrulline Malate, which provides about 3.4-4.5g of L-Citrulline, taken 30-60 minutes before exercise. For cardiovascular support, 3-6g of pure L-Citrulline per day works well. Clinical studies show strong safety at these levels, which makes L-Citrulline a reliable natural option for muscle support.
How does Bucked Up compare to other supplement companies?
Bucked Up stands out through clear clinical dosing and label transparency. Standard formulas feature 6,000mg Citrulline Malate, and advanced products include 4,000mg pure L-Citrulline. Astragin supports absorption, and Nitrosigine adds a synergistic nitric oxide effect. Many competitors rely on proprietary blends that can hide underdosed ingredients.
Conclusion: Natural Muscle Support with L-Citrulline at the Center
L-Citrulline and these seven natural options provide strong muscle-building support while avoiding common issues like bloating, stimulant crashes, and gut discomfort. Evidence-based natural compounds help bodybuilders gain size and strength in a cleaner and more sustainable way.
