Ornithine: properties, functions, and application in sports

Author: Slauta Alexander - sports nutrition specialist and gym trainer.
2014-10-05

Our body cannot perform all the physiological processes happening within it without amino acids. Amino acids are broken down proteins ready for absorption into the blood. These substances are needed by the body in the right amounts.

Some (essential) amino acids are obtained from food, while others (non-essential) are synthesized in the body. However, if you regularly train and lead an active lifestyle, the need for both essential and non-essential amino acids increases. Therefore, we need to take them in the form of dietary supplements.

In this article, I will discuss an amino acid called ornithine. We will explore its functions, how to take it, and how to combine it with other supplements.

General Information

Ornithine is a non-essential amino acid that is present and synthesized in the human body. Ornithine can be converted into arginine. Despite the fact that this component is present in the body, additional intake is necessary when engaging in fitness and bodybuilding. Increased concentrations of ornithine are found in connective tissue.

Functions of Ornithine in Sports

1. Stimulates the secretion of growth hormone (HGH)

This hormone is synthesized by the pituitary gland and released during sleep. Intense strength training promotes its secretion. The result of growth hormone secretion is fat burning and muscle growth. Ornithine has a similar effect to arginine, so it is also taken before sleep.

2. Stimulates insulin synthesis

This is another property of ornithine that allows it to be effectively used in bodybuilding. Insulin is a very powerful anabolic hormone, and bodybuilders utilize it during the muscle-building phase.

3. Acts as a hepatoprotector

Ornithine protects the liver from the toxic effects of various food products and pharmacological agents. It also participates in the regeneration of liver cells. This is a very important property of ornithine for individuals with liver diseases and for bodybuilders. Numerous scientific studies have proven that the intake of ornithine significantly improves liver hemodynamics (blood flow through vessels).

4. Involved in the process of urine formation

Ornithine participates in the cycle of urine formation and excretion, thus improving the elimination of toxins from the body. It also helps remove ammonia from the body, which is toxic and formed during protein breakdown. This happens through the ornithine cycle, where ammonia is converted by the liver into urea (carbamide) and then exits our body via the kidneys.

5. Participates in the breakdown of fatty acids

The property of ornithine to break down fatty acids for energy allows it to be used during cutting and weight loss phases. As mentioned earlier, ornithine promotes the secretion of growth hormone, which is a powerful fat burner, even during sleep.

There are also several functions of ornithine that allow it to be used in treating and strengthening the immune system:

• Enhances immunity by boosting the synthesis of glutamine.
• Accelerates the healing of connective tissue (wounds, cuts).
• Strengthens ligaments and tendons.
• Normalizes acid-base balance.

Usage and Dosage

In bodybuilding and fitness, ornithine is used, as I mentioned, for:

• Increasing muscle mass,
• Accelerating oxidation,
• Breaking down fatty acids during cutting,
• As well as for supporting the immune system.

The daily dosage of ornithine can range from 500 mg to 2 grams. It’s best to take it on an empty stomach and before sleep.

For greater effect, ornithine is consumed with arginine. Today, there are plenty of supplements that include both arginine and ornithine in a ratio of 2:1 (500 mg of arginine to 250 mg of ornithine) per serving.

These include:

• Twinlab L-Arginine L-Ornithine (500 mg of arginine, 250 mg of ornithine).
• Maxler Arginine/Ornithine/Lysine. In this product, the manufacturer also added lysine, resulting in a ratio of 1:1:1 (270 mg of arginine, 250 mg of ornithine, 250 mg of lysine).
• Dynamic Development Night Amino. This supplement is ideal for nighttime use. Apart from ornithine (3000 mg), it contains arginine (1000 mg), lysine (400 mg), and vitamin B6 (1.4 mg). We see that this product has the highest concentration of our needed substances.
• In pure form, without additives, ornithine is contained in NOW: L-Ornithine 500 mg.

Contraindications

It is not recommended for pregnant women to take ornithine. This may lead to nausea and intestinal spasms. There are no other contraindications for the supplement.

Personal Fitness Training by the Author of This Article:

• Development of online training and nutrition programs;
• Weight loss and correction;
• Muscle mass gain;
• Physical rehabilitation for various conditions (including back issues);
• Rehabilitation after injuries;
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