Stimulant-Free Pre-Workout: Citrulline, Arginine and Creatine

Many pre-workout products are built around caffeine. Some people prefer to avoid stimulants, for example because they train in the evening, are sensitive to caffeine or already drink plenty of coffee. A stimulant-free pre-workout simply leaves the caffeine out. This guide explains the ingredients most often used instead and what the label can and cannot tell you.

What does stimulant-free mean?

A stimulant-free product contains no caffeine or similar stimulants. It is worth remembering how much caffeine you get from other sources. The European Food Safety Authority considers up to 400 mg of caffeine a day safe for most healthy adults, and the NHS advises no more than 200 mg a day during pregnancy. Coffee, tea, energy drinks and some soft drinks all count towards that total.

L-citrulline

L-citrulline is an amino acid. Its name comes from the Latin for watermelon, one of the foods where it was first identified. In supplements it is often supplied as L-citrulline DL-malate, where citrulline is combined with malic acid, for example in a 2:1 ratio.

There are no authorised health claims for L-citrulline in Great Britain, so we describe it by what it is and how much is in each capsule. Our L-Citrulline DL-Malate 2:1 capsules provide 500 mg per capsule, with a label serving of 1 to 4 capsules daily, taken with a large glass of water.

L-arginine

L-arginine is an amino acid found in protein foods such as meat, fish, dairy, nuts and seeds. As with citrulline, there are no authorised health claims for L-arginine in Great Britain.

Creatine

Creatine is the one ingredient in this group with an authorised health claim:

Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The claim applies only to a daily intake of 3 g of creatine.

Read more in our guide Creatine Monohydrate: What It Is and How It Is Taken.

All three in one capsule

Our Citra Pump Pro combines all three ingredients, with no caffeine. Each vegan HPMC capsule provides:

• 600 mg L-citrulline, as L-citrulline DL-malate 2:1
• 600 mg L-arginine, as L-arginine HCl
• 800 mg creatine monohydrate

The label serving is 1 to 4 capsules daily. Four capsules provide 3,200 mg of creatine, which meets the 3 g daily intake for the authorised creatine claim. Fewer than four capsules provide less than 3 g of creatine.

Practical tips

• Follow the label serving and never exceed it.
• Take capsules with a large glass of water and keep drinking fluids during training.
• Eat a light meal or snack a couple of hours before training if that suits you.
• Warm up properly, and build training load gradually.

You can find more training products in our Strength and Performance collection.

Frequently asked questions

Does a stimulant-free pre-workout contain caffeine?

No. Citra Pump Pro contains L-citrulline, L-arginine and creatine monohydrate, and no caffeine.

Are there authorised claims for citrulline or arginine?

No. In Great Britain, neither has an authorised health claim. Creatine does, at a daily intake of 3 g.

When should I take it?

Many people take it before training, but there is no single correct time. Follow the label.

Is it suitable for vegans?

Yes. Citra Pump Pro and our L-Citrulline DL-Malate use vegan HPMC capsules.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication (including blood pressure medication) or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.