The nitric oxide (NO) pathway helps blood vessels relax and widen, improving blood flow during training and intimate performance. This stack pairs three simple tools—L-citrulline (converted to arginine/NO), beet nitrates (dietary nitrate → nitrite → NO), and a modest dose of vitamin C (supports NO bioavailability). It’s not a magic pill; it works best alongside sleep, light cardio, strength work, and hydration.
Core Doses (Adult Men)
- L-Citrulline: 6–8 g per day, divided AM / pre-activity. (If sensitive, start at 3–4 g.)
- Beet nitrates: Target ~300–400 mg nitrate (~500 ml beet juice or 1–2 beet shots), or a standardized beet capsule per label.
- Vitamin C: 250–500 mg with the pre-activity dose (avoid megadoses around hard training).
Dosing Windows & Timing
Morning (or 60–90 min pre-activity)
- L-citrulline 4 g
- Beet nitrates (juice/shot/capsule) targeting 300–400 mg nitrate
- Vitamin C 250–500 mg
Most people feel peak effects for 1–3 hours. Plan sessions or intimacy within this window.
Optional PM mini-dose (on training days)
- L-citrulline 2–4 g (skip if stomach sensitive at night)
Helps maintain arginine availability without overdoing nitrates late in the day.
How to Pair With Meals, Coffee, and Training
- Meals: Take the main stack away from heavy, fatty meals for comfort. Light carbs pre-session can enhance the pump.
- Caffeine: Coffee/tea is fine 30–60 min pre-session if tolerated; avoid excessive doses that raise heart rate too much.
- Hydration: 400–600 ml water in the 1–2 h before activity improves plasma volume and perceived pump.
- Training: 2–3 ×/week of Zone-2 cardio + 2–4 ×/week resistance training amplifies results.
Who Might Skip or Modify
- Those using nitrate medications (e.g., for chest pain) or PDE5 inhibitors—ask a clinician about interactions.
- People with low blood pressure, kidney issues, or on complex prescriptions—get medical clearance first.
- GI-sensitive users: Start lower (2–3 g citrulline) and test beet capsules over juice.
Simple 7-Day Plan
- Days 1–2: Assess tolerance — Citrulline 3–4 g AM, beet nitrate low end, 250 mg vitamin C.
- Days 3–5: Move to Citrulline 6 g/day split (AM + pre-session). Standard nitrate target.
- Days 6–7: Keep timing 60–90 min pre-activity; log perceived pump, endurance, and comfort.
Frequently Asked
Q: Arginine vs. Citrulline?
A: Citrulline usually raises arginine/NO more reliably with less GI upset.
Q: Can I take daily?
A: Many do. Consider a lighter day when not training; prioritize sleep and hydration always.
Bottom line: a well-timed NO stack can gently support circulation and performance. Keep doses modest, track how you feel, and pair the stack with training, sleep, and nutrition for sustainable results.
