Feel like your stamina’s fading after 40? By your 50s or 60s, pushing through workouts—or even a long walk—can leave you wiped. Citrulline could be your edge. This research-backed supplement boosts blood flow, endurance, and recovery, making exercise easier as you age. Whether you’re in your 30s staying ahead or past 60 keeping active, here’s what science says about citrulline benefits for exercise and how it can power you up.
Why Citrulline Matters After 40
Aging saps more than muscle—it hits endurance too. Blood flow weakens as nitric oxide production drops, leaving muscles starved for oxygen past 40. Fatigue sets in faster, and soreness lingers longer by your 50s. Citrulline—often as citrulline malate—reverses that. Studies show it pumps up stamina and cuts exhaustion, perfect for midlife cardio or 60s mobility. It’s not a stimulant—just a natural lift for your workouts.
What Research Says
The data’s impressive. A 2022 meta-analysis in the Journal of the International Society of Sports Nutrition pooled eight studies and found 6-8g of citrulline malate pre-workout boosted reps to failure by 6.4%—think 3-4 extra squats. A 2021 study in European Journal of Applied Physiology showed 8g cut exhaustion by 12% in 50-somethings cycling 4km. For recovery, a 2020 trial found 6g daily for 7 days slashed muscle soreness 40% post-lifting in older adults. It’s science you can feel.
How It Works
Citrulline ramps up nitric oxide, widening blood vessels to deliver more oxygen and nutrients to muscles. It also clears waste like ammonia, delaying that “I’m done” feeling. In your 40s-50s, it powers longer sessions; in your 60s, it eases light efforts like walking or stretching. Pair it with exercise, and it’s an endurance booster that keeps soreness at bay.
How to Use It
- Dose: 6-8g citrulline malate, 60 minutes pre-workout—mix into water or juice. Or 3-6g L-citrulline if you skip the malate kick.
- Timing: Before exercise is best—gives blood flow time to peak.
- Safety: Safe up to 15g/day with no gut issues, per research. Mild stomach upset at high doses—start at 6g if new.
Tips for Your Age
- 30s: Boost cardio now—8g before a run keeps you flying.
- 40s-50s: Extend workouts—pair with cycling or lifts for stamina.
- 60+: Ease effort—use with walks or light moves to stay comfy.
Conclusion
Citrulline benefits for exercise shine as you age—endurance, less fatigue, and quicker recovery for your 40s, 50s, and 60s. Research backs its punch. Try 8g before your next session and push further. In your 30s? Build the habit. Past 60? Keep going strong.
Disclaimer: Consult your doctor before starting supplements, especially with medications.