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Arginine: what is it for and how to take it
Author: Slauta Alexander - sports nutrition specialist and gym trainer. All articles by the author ➤
If you are involved in fitness and strength sports or simply lead an active and healthy lifestyle, the intake of amino acids into the body should occur regularly and in the right amounts. One must not underestimate amino acids, as they are necessary not only for muscles but for the entire body to carry out various physiological processes. Let’s take a look at L-arginine, its application in sports, and highlight its properties. The amino acid L-arginine is involved in many processes. It is classified as an essential amino acid. Its intake through food should be regular. Functions of Arginine1. It acts as a nitric oxide donor Nitric oxide is a substance that regulates the tone of arterial vessels. If the body experiences a deficiency of arginine, the risk of increased blood pressure arises. A nitrogen donor is essential for the synthesis of muscle cells. This property determines the use of arginine in bodybuilding, as unbroken arginine participates in the formation of muscle tissue and the building of new proteins. It also reduces subcutaneous fat levels. 2. It strengthens the immune system Arginine is involved in all metabolic processes. In case of deficiency, the body finds it challenging to resist various infections, viral diseases, and cope with stress. 3. It acts as an antioxidant Arginine participates in the elimination of waste products of nitrogen metabolism. The effectiveness of the purification process directly affects the amount of urea produced for removing protein breakdown products. 4. It accelerates the production of growth hormone and testosterone The male testosterone hormone is formed thanks to unbroken arginine. Taking arginine at night will promote enhanced secretion of growth hormone (HGH), which will be reflected in results related to muscle mass gain and the burning of subcutaneous fat. Arginine is part of vasopressin (a peptide hormone produced by the pituitary gland). 5. It enhances the pump effect By increasing blood circulation and positively altering the nitrogen balance, arginine can enhance the effect of pumping. The transport function of blood is enhanced, allowing nutrients (creatine, sugar, water) to reach muscle cells more quickly. It is also possible to achieve a certain effect of vascularity. 6. It acts as a transport system for creatine Arginine acts as a standalone supplement; however, aside from all its beneficial properties, it also serves as a transport system for creatine. Due to increased blood circulation, creatine enters muscle cells more quickly, thereby enhancing muscle strength and performance. Arginine is often included in pre-workout complexes. 7. Improves erection Arginine can enhance erectile function. Often, the intake of arginine is combined with yohimbine hydrochloride (HCL), which boosts sexual function. This is because arginine improves blood circulation (as mentioned above). 8. Reduces subcutaneous fat Clinical studies have proven that taking arginine along with L-carnitine significantly reduces body fat percentage. However, it is not just about L-carnitine; it is primarily tied to somatotropin (growth hormone), as it is the best endogenous (internal) fat burner. 9. Lowers "bad cholesterol" Bad cholesterol (low-density lipoprotein) can damage blood vessel walls when oxidized. Arginine is capable of reducing oxidation and its negative effects on blood vessels, thereby preventing the development of atherosclerosis. Products containing ArginineArginine content in foodArginine is found in:
Which one to takeI recommend the following manufacturers (again, based on the price-quality ratio):
Dosages and contraindicationsThe most favorable times to take arginine are before and after workouts. This will improve muscle nutrition and enhance the pump effect. If you want to increase growth hormone secretion, take arginine at night. Optimal dosages are up to 10 g per day. Higher doses yield better effects; however, NO agents formed from prolonged arginine use can be toxic to the body. Do not exceed 10 g per day. It is not recommended for individuals under 18 to take this for extended periods. Arginine is contraindicated for pregnant and breastfeeding women. Caution and consultation with a physician are advised for individuals with inflammatory diseases of the musculoskeletal system, as the inflammatory process may worsen. ConclusionAs we can see, arginine is essential during the mass gain phase and on low-carbohydrate diets. It is also used for medical purposes to treat various conditions: diabetes, atherosclerosis, depression, and to aid in the healing of injuries and wounds. If you are actively training, the intake of arginine is additionally essential. Personal Fitness Training by the Author of This Article:
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