How long does arginine take to work. What are the main benefits of l-arginine supplementation. Is arginine water-soluble or fat-soluble. Where can arginine be found naturally. Can you absorb enough arginine from food.

Understanding Arginine: An Essential Amino Acid

Arginine, also known as l-arginine, is a crucial amino acid that plays a vital role in various bodily functions. This naturally occurring compound is produced by the human body and can also be found in numerous food sources. Arginine serves as a building block for proteins and has gained attention for its potential health benefits when taken as a supplement.

The body utilizes arginine to create proteins essential for immune function, wound healing, and blood flow regulation. Research suggests that supplemental arginine may offer additional advantages, including improved immunity, enhanced sexual health, cardiovascular support, and better exercise performance.

Arginine’s Solubility and Absorption

Is arginine water-soluble or fat-soluble? Arginine is highly soluble in water, which contributes to its rapid absorption and high bioavailability in the body. This characteristic allows for efficient utilization of the amino acid when consumed through food or supplements.

Natural Sources of Arginine: From Diet to Supplements

Where can arginine be found naturally? Arginine is present in various food sources, making it accessible through a balanced diet. Some common sources include:

• Meat (all types)
• Dairy products
• Soy
• Pumpkin seeds
• Peanuts
• Various plant sources

Can you absorb enough arginine from food? While arginine is abundant in meat and dairy products, vegans and vegetarians may find it challenging to obtain sufficient amounts solely from their diet. In such cases, supplementation may be beneficial to ensure adequate intake.

Recommended Dosage and Absorption of Arginine

Although there is no official nutrient reference value (NRV) for arginine due to its natural production in the body, clinical trials have shown that daily doses of up to 1200mg can be beneficial. The optimal dosage may vary depending on individual needs and health goals.

How long does it take for your body to digest and absorb arginine? As a water-soluble substance, arginine is rapidly absorbed by the body. Typically, complete absorption occurs within approximately 24 hours of ingestion.

The Multi-Faceted Benefits of Arginine Supplementation

Arginine supplementation has been associated with numerous potential health benefits, supported by both laboratory and clinical research. Let’s explore some of the key areas where arginine may have a positive impact:

Immune System Support

How does arginine affect the immune system? Research indicates that arginine plays a role in regulating immune function. By supporting the production of immune-related proteins, arginine may help enhance the body’s natural defense mechanisms against infections and diseases.

Sexual Health Enhancement

Can arginine improve sexual health? Multiple clinical studies suggest that arginine supplementation may be beneficial for sexual health, particularly in addressing erectile dysfunction. The amino acid’s ability to improve blood flow is believed to be the primary mechanism behind this effect. Additionally, limited research indicates that arginine might also enhance sexual drive in women.

Cardiovascular Health

How does arginine benefit heart health? Clinical evidence points to arginine’s potential in improving cardiovascular health. By promoting better blood flow and potentially reducing blood pressure, arginine may help prevent common cardiovascular conditions such as coronary artery disease and stroke.

Exercise Performance and Recovery

Can arginine boost athletic performance? Studies suggest that arginine may enhance exercise performance by increasing nitric oxide levels in the body. This compound improves oxygenation in muscles, potentially leading to better endurance and strength during physical activities.

Furthermore, arginine may aid in recovery by preventing infections and promoting faster wound healing. This can be particularly beneficial for athletes or individuals recovering from injuries or surgeries.

Metabolic Health

How does arginine affect metabolism? Both clinical and laboratory studies indicate that arginine may have positive effects on metabolic health. It has been shown to potentially increase insulin sensitivity and improve glucose metabolism, suggesting a role in the prevention and management of diabetes.

Timing and Duration: Maximizing Arginine’s Effects

When is the best time to take arginine? Given its potential to boost immunity and provide various health benefits, arginine can be taken as a daily supplement. The optimal timing may depend on your specific health goals and daily routine.

How long does it take to experience the benefits of arginine? While arginine is quickly absorbed by the body, the full range of benefits may not be immediately noticeable. Consistent supplementation over several days or weeks may be necessary to observe significant effects.

Safety Considerations and Potential Side Effects

Is it possible to overdose on arginine? While arginine is generally considered safe when taken in appropriate doses, excessive intake can lead to adverse effects. In large quantities, arginine may interfere with essential bodily processes, and in severe cases, these negative effects can become harmful.

It’s crucial to adhere to recommended dosages and consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.

Arginine’s Role as an Indirect Antioxidant

Does arginine have antioxidant properties? While not a direct antioxidant itself, some evidence suggests that arginine may function as an indirect antioxidant. It appears to enhance the effects of other antioxidants in the body, potentially contributing to overall cellular health and protection against oxidative stress.

This indirect antioxidant action adds another layer to arginine’s potential benefits, supporting its role in promoting overall health and well-being.

Arginine Supplementation: Considerations for Different Populations

Who can benefit most from arginine supplementation? While arginine can be beneficial for many individuals, certain groups may find it particularly useful:

• Athletes and fitness enthusiasts looking to improve performance and recovery
• Individuals with cardiovascular concerns
• Those experiencing sexual health issues
• People with compromised immune systems
• Vegans and vegetarians who may have limited dietary sources of arginine

Are there any specific considerations for different age groups? The benefits and safety of arginine supplementation may vary depending on age:

1. Children and adolescents: Limited research exists on arginine supplementation in younger populations. Consultation with a pediatrician is advised.
2. Adults: Most studies on arginine have been conducted in adult populations, showing potential benefits across various health aspects.
3. Older adults: Arginine may be particularly beneficial for older individuals, potentially supporting cardiovascular health and muscle maintenance.

Arginine and Pregnancy

Is arginine safe during pregnancy? Some studies suggest that arginine supplementation may have potential benefits during pregnancy, particularly in cases of preeclampsia or intrauterine growth restriction. However, it’s crucial for pregnant women to consult with their healthcare provider before taking any supplements.

Combining Arginine with Other Supplements

Can arginine be taken with other supplements? Arginine can often be safely combined with other supplements, potentially enhancing its effects. Some common combinations include:

• Arginine and citrulline: This pairing may boost nitric oxide production more effectively than arginine alone.
• Arginine and lysine: This combination is sometimes used to support immune function and collagen production.
• Arginine and antioxidants: Combining arginine with antioxidants like vitamin C may enhance its indirect antioxidant effects.

As always, it’s advisable to consult with a healthcare professional before combining supplements to ensure safety and efficacy.

Arginine in Sports Nutrition and Performance Enhancement

How does arginine contribute to athletic performance? Arginine’s role in nitric oxide production makes it a popular supplement among athletes and fitness enthusiasts. The potential benefits for sports performance include:

1. Improved blood flow to muscles during exercise
2. Enhanced oxygen delivery to working muscles
3. Potential reduction in muscle fatigue
4. Support for post-exercise recovery

Are there specific sports or activities where arginine supplementation may be most beneficial? While arginine may offer benefits across various sports, it may be particularly useful in:

• Endurance sports (e.g., long-distance running, cycling)
• High-intensity interval training (HIIT)
• Strength training and bodybuilding
• Sports requiring quick bursts of energy (e.g., sprinting, team sports)

Arginine and Cardiovascular Health: A Closer Look

How does arginine support heart health? Arginine’s potential cardiovascular benefits stem from its role in nitric oxide production. This compound helps relax blood vessels, potentially leading to:

• Improved blood flow
• Reduced blood pressure
• Enhanced endothelial function
• Potential reduction in the risk of atherosclerosis

Can arginine help in managing specific cardiovascular conditions? Research suggests that arginine supplementation may be beneficial in managing certain cardiovascular issues:

1. Coronary artery disease
2. Peripheral artery disease
3. Hypertension
4. Congestive heart failure

However, it’s crucial to note that arginine should not replace prescribed medications for these conditions. Always consult with a healthcare provider before using arginine for cardiovascular health.

Arginine’s Potential Role in Cognitive Function

Can arginine support brain health? While more research is needed, some studies suggest that arginine may have potential benefits for cognitive function:

• Improved blood flow to the brain
• Potential support for memory and learning
• Possible neuroprotective effects

How might arginine influence mood and mental well-being? Some research indicates that arginine may play a role in the production of neurotransmitters, potentially influencing mood and stress response. However, more studies are needed to fully understand this relationship.

Arginine and Digestive Health

Does arginine affect digestive function? Arginine may have potential benefits for digestive health, including:

1. Support for the intestinal barrier function
2. Potential reduction in inflammation in the digestive tract
3. Possible improvement in nutrient absorption

Can arginine help with specific digestive issues? Some studies suggest that arginine supplementation may be beneficial in managing certain digestive conditions, such as inflammatory bowel disease (IBD) and short bowel syndrome. However, more research is needed to fully establish its efficacy in these areas.

Future Directions in Arginine Research

What are the emerging areas of arginine research? As scientific interest in arginine continues to grow, several promising areas of research are emerging:

• Arginine’s role in cancer prevention and treatment
• Its potential in managing metabolic disorders
• Arginine’s influence on the gut microbiome
• Its possible applications in anti-aging therapies

How might future research impact the use of arginine supplements? Ongoing studies may lead to more targeted applications of arginine supplementation, potentially opening up new therapeutic avenues and refining dosage recommendations for specific health conditions.

Practical Tips for Arginine Supplementation

What should you consider when choosing an arginine supplement? When selecting an arginine supplement, keep in mind the following factors:

1. Form of arginine (e.g., L-arginine, arginine alpha-ketoglutarate)
2. Dosage per serving
3. Additional ingredients or combinations
4. Third-party testing for quality and purity
5. Reputation of the manufacturer

How can you incorporate arginine into your daily routine? Here are some practical tips for taking arginine supplements:

• Start with a lower dose and gradually increase to assess tolerance
• Consider taking arginine on an empty stomach for better absorption
• If using for exercise performance, take 30-60 minutes before workout
• Be consistent with your supplementation for optimal results
• Monitor your body’s response and adjust as necessary

By understanding the multifaceted benefits of arginine and following these practical guidelines, you can make informed decisions about incorporating this amino acid into your health and wellness regimen. As always, consult with a healthcare professional to determine the most appropriate approach for your individual needs and health goals.

Learn About Arginine in 5 Minutes | Feel

What is arginine?

Arginine, also called l-arginine, is an amino acid that is naturally produced in the human body and is available in a variety of foods. Your body uses this amino acid to make proteins, and research indicates that ingesting additional arginine in supplement form may improve immunity, boost sexual health, prevent heart disease, improve exercise performance and promote proper blood pressure regulation. Arginine has also been identified as a potential indirect antioxidant, which means that it may improve your health and well-being all across the board.

Is arginine water-soluble or fat-soluble?

Arginine is considered to be highly soluble in water, so it absorbs into your body quickly and with high bioavailability.

Where can arginine be found naturally? Common sources of arginine:

• Meat: All forms of meat contain high concentrations of arginine.

• Dairy: Products derived from cow milk and other forms of animal milk are high in arginine.

• Vegan sources: Arginine is also present in soy, pumpkin seeds, peanuts, and a variety of plant sources. The arginine Feel uses is from a vegan source.

What is the recommended daily value for arginine?

Since your body naturally produces arginine, there is no nutrient reference value (NRV) for this substance. However, daily doses of up to 1200mg of arginine have been shown to be useful in clinical trials.

Can you absorb enough arginine from food?

While arginine is relatively abundant in meat and dairy products, it can be harder for vegans to get enough of this amino acid in food.

Why is arginine necessary for your body?

Your body uses arginine to produce a broad variety of essential proteins. Some of these proteins regulate your immune system while others assist with wound healing or the regulation of blood flow throughout your body. According to a large body of both laboratory and clinical scientific research, it appears that exogenous (supplemental) arginine may boost your body’s ability to perform the same functions for which it uses endogenous (body-generated) arginine.  

Functions of arginine

• Potential immune benefits: Your body appears to use arginine to regulate immune function. 

• Potential sexual health benefits: Multiple clinical studies indicate that arginine could help with erectile dysfunction by improving blood flow. Limited clinical studies and abundant evidence also suggest that arginine may improve sexual drive in women.

• Potential cardiovascular benefits: Clinical evidence suggests that arginine might improve blood flow and reduce blood pressure, which means this amino acid may prevent common cardiovascular conditions such as coronary artery disease and stroke.

• Potential exercise performance benefits: Clinical evidence suggests that arginine may improve athletic performance by increasing the levels of nitric oxide in your body, a compound which improves oxygenation in your muscles.

• Potential recovery benefits: Arginine may prevent infection and improve wound healing time when you’ve been injured or undergone surgery, and taking this amino acid can also be beneficial when your body’s arginine levels have been depleted due to disease.

• Potential metabolic benefits: Clinical and laboratory studies indicate that arginine may increase insulin sensitivity and improve glucose metabolism, which means this amino acid may be useful in the prevention and treatment of diabetes.

When should you take arginine?

Since arginine may boost your immunity, taking this amino acid as a supplement could improve your body’s ability to defend itself against infectious disease. Arginine also appears to perform such a wide range of beneficial functions that taking arginine as a daily supplement is a smart choice whether you want to use this substance for one of the purposes listed above or just to generally improve your health.

How long do you need to take arginine to start experiencing its benefits?

As a water-soluble substance, arginine will absorb into your tissues rapidly. You may need to take arginine repeatedly over the course of several days, however, to start noting its full benefits.

How long does it take for your body to digest/absorb arginine?

Your body should fully absorb any arginine you ingest within approximately 24 hours.

How long does arginine stay in your body after you take it?

Your body rapidly uses arginine to form proteins, so it does not remain in amino acid form for very long after it is ingested.

Is arginine an antioxidant?

Some evidence suggests that arginine may operate as an indirect antioxidant by boosting the effects of other antioxidants in your body.

Can you overdose on arginine? What are the effects?

When taken in large doses, arginine can interfere with essential bodily processes, and in severe cases, these negative effects can become fatal.

Does arginine dissolve, flush out, or build up in the body?

Your body dissolves arginine to form proteins, which are then used for various bodily functions.

Can you take arginine during a diet?

The arginine Feel uses is vegan, so you can consume it regardless of your dietary restrictions.

Are there synthetic forms of arginine?

Various efforts have been made to synthesise arginine via fermentation and other methods. At present, however, it does not appear that any synthesised forms of arginine have made their way into the consumer market.

Absorption rate of synthetic arginine

The limited number of synthetic arginine studies that have been published do not provide any indication regarding the potential bioavailability of this artificially synthesised amino acid.

Why might natural forms of arginine be better?

Natural arginine is currently the only form of this amino acid supplement available on the market.

How to take arginine

Arginine can be consumed in most foods that contain protein, and this amino acid is also available in supplement form.

Arginine trends in medicine

In 2020, a study published by an international team of scientists indicated that therapy with arginine may reverse the symptoms of atherosclerosis, a cardiovascular condition that occurs when arteries narrow due to the presence of plaque. Also in 2020, a laboratory study put forth evidence that arginine may reduce airway infections, which means that this amino acid could be useful for both bacterial and viral pulmonary infections.

Sources

1. Impact of l-Arginine Metabolism on Immune Response and Anticancer Immunotherapy

2. The Effects of Yohimbine Plus L-arginine Glutamate on Sexual Arousal in Postmenopausal Women with Sexual Arousal Disorder

3. L-arginine as Dietary Supplement for Improving Microvascular Function

4. Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses

5. The Effect of L-Arginine Supplementation on Body Composition and Performance in Male Athletes: A Double-Blinded Randomized Clinical Trial

6. Role of Arginine and Omega-3 Fatty Acids in Wound Healing and Infection

7. When Is It Appropriate to Use Arginine in Critical Illness?

8. L-Arginine Modulates Glucose and Lipid Metabolism in Obesity and Diabetes

9. Macrophage Metabolism of Apoptotic Cell-Derived Arginine Promotes Continual Efferocytosis and Resolution of Injury

10.

Arginine metabolic control of airway inflammation

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About the author

Katie Hipwell – Katie is an AfN Registered Nutritionist (RNutr) with a specialism in food and is Head of Nutrition at Feel. Katie has worked in the food supplement industry for 10 years. She has completed a Master’s degree in Human Nutrition and an undergraduate degree in BSc Sport and Exercise Nutrition.

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How L-Arginine Nitric Oxide Works – NutriGardens

Increasing nitric oxide with L-arginine-rich foods

L-arginine nitric oxide boosting is vital to overall health. There are many ways to increase nitric oxide production. L-arginine is one mode for improving the levels of nitric oxide in our bodies. Through what is called Nitric Oxide Synthases, various enzymes catalyze the production of nitric oxide from the amino acid L-arginine. Here’s what you need to know about supporting your health with dietary L-arginine. 

L-arginine is a conditionally essential amino acid

L-arginine is a conditionally essential amino acid meaning there are times when it is essential and times when it is non-essential, depending on certain conditions happening in the body.  

When L-arginine is a non-essential amino acid

In healthy, uninjured adults, L-arginine is considered a non-essential amino acid. That means that it is being produced and is bioavailable for use to convert into nitric oxide. It also produces key proteins and other molecules like creatine, glutamate, ornithine, polyamines, agmatine, proline, dimethylarginine, and urea. While L-arginine levels in healthy adults might be sufficient enough to be classified as “non-essential” it is ideal to add to L-arginine levels through diet. 

When L-arginine is an essential amino acid

In young organisms, L-arginine is considered essential. Breast-fed infants receive about 45 mg/kg/day of arginine from human milk which is vital to their growth and development.

In adults, L-arginine becomes an essential amino acid when bioavailability drops, meaning we aren’t producing enough L-arginine endogenously. The key factors for a drop in L-arginine include:

• Trauma
• Physical injury
• Burn injury
• Severe illness
• Stress
• Endothelial dysfunction 

Benefits of L-arginine nitric oxide boosting

L-arginine shares many of the same benefits from the mighty molecule it produces – nitric oxide. Here are some of those benefits:

• Increases nitric oxide
• Boosts energy
• Supports kidneys
• Supports wound healing
• Supports the immune system
• Balances hormones
• Improves endothelial health
• Building lean muscle

Is L-arginine naturally produced in the body?

Yes, a healthy individual naturally produces L-arginine. However, eating foods high in L-arginine is always a good idea to help increase L-arginine nitric oxide levels. 

How long does it take L-arginine to work?

Research shows that it only takes 30 minutes to see vasodilation occur when the subjects received 30g of L-arginine. According to a study published in the British Journal of clinical pharmacology, L-arginine has a half-life of about 1-2 hours in various tissues and is absorbed within the first 24 hours of ingestion.

L-arginine nitric oxide boosting is an ongoing effort. While there is the ability to boost levels at particular times for the desired outcome, maintaining a diet rich in L-arginine is again the best mode. You can learn more by reading the article: When to Take Nitric Oxide.

Should you take L-arginine when you’re sick?

Yes, increasing intake of foods rich in L-arginine and L-citrulline is a good idea anytime the body is experiencing illness or injury. This is true for internal as well as external physical difficulties such as wounds. The ultimate strategy to defend against ailments and support wound healing is to practice continuous immune functions support. This can be achieved, in part, by eating a diet high in L-arginine and making sure L-arginine-rich foods are a part of every morning to give the body a jolt of nitric oxide. Nitric oxide from L-arginine plays a direct role in activating and supporting the immune systems. Nitric oxide is a neurotransmitter that helps signal immune fighting cells to go where they need to go and fight viruses and bacteria detected in the body. L-arginine helps support the immune system by:

• Transporting immune cells
• Increasing oxygen to immune cells
• Increasing blood flow to help immune cells travel faster

You can learn by clicking: Boosting your Immunity with Nitric Oxide, Does it Work?

What is the best source of L-arginine?

L-arginine is produced in the body, ingested through high L-arginine and L-citrulline foods, and with various supplements that are synthesized in the manufacturing process. When produced synthetically, the primary method is via fermentation and hydrolysis of inexpensive protein sources like gelatin.

When considering the ultimate source of L-arginine for ongoing nitric oxide support, foods are better than synthesized supplements. This is because foods can be vetted more easily and a cleaner boost can be achieved.

Best L-arginine dosage for increasing nitric oxide

The amount of L-arginine to take every day depends on the reason you’re taking it. For maintaining overall health, the average intake of L-arginine is about 2.1 grams per day, up to 24g. This number is based on a study that saw endothelial health improvements over the course of 6 months.

On the lower end, 2.1 grams of arginine is roughly 1 cup of chopped walnuts. But walnuts aren’t the only food with high L-arginine levels. Here’s a list of foods you can leverage to increase L-arginine and boost nitric oxide. 

Top vegan foods that contain L-arginine

Nuts and grains are key sources of plant-based L-arginine and include:

• Pumpkin seeds
• Walnuts
• Almonds
• Pine nuts
• Soybeans
• Raw Peanuts
• Chickpeas
• Seaweed
• Garlic

At the top of the L-arginine packed food list is almonds. As Dr. Louis Ignarro says, “The richest source of arginine on a weight basis is almonds.”

One excellent way to increase almond intake is with no oil added nut butters, like this pure Almond Butter made by Chef AJ. 

⁠Who should take L-arginine? 

Anyone looking to boost nitric oxide levels and support overall health can get L-arginine nitric oxide from a balanced diet. Most plant-based L-arginine foods are also loaded with antioxidants, which offer additional benefits. Considerations can be made for additional intake of L-arginine foods in times of illness or injury. Living a nitric oxide lifestyle means knowing about and incorporating L-arginine for a daily boost.

Resources:

Tomlinson, C., Rafii, M. , Sgro, M. et al. Arginine Is Synthesized From Proline, Not Glutamate, in Enterally Fed Human Preterm Neonates. Pediatr Res 69, 46–50 (2011). https://doi.org/10.1203/PDR.0b013e3181fc6ab7

Morris CR, Hamilton-Reeves J, Martindale RG, Sarav M, Ochoa Gautier JB. Acquired Amino Acid Deficiencies: A Focus on Arginine and Glutamine. Nutr Clin Pract. 2017 Apr;32(1_suppl):30S-47S. doi: 10.1177/0884533617691250. Epub 2017 Feb 1. PMID: 28388380. https://pubmed.ncbi.nlm.nih.gov/28388380/

Bode-Böger, S. M., Böger, R. H., Galland, A., Tsikas, D., & Frölich, J. C. (1998). L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship. British journal of clinical pharmacology, 46(5), 489–497. https://doi.org/10.1046/j.1365-2125.1998.00803.x

Pahlavani, N., Jafari, M., Sadeghi, O., Rezaei, M., Rasad, H., Rahdar, H. A., & Entezari, M. H. (2014). L-arginine supplementation and risk factors of cardiovascular diseases in healthy men: a double-blind randomized clinical trial. F1000Research, 3, 306. https://doi.org/10.12688/f1000research.5877.2

USDA, Medline Plus – Arginine https://medlineplus.gov/druginfo/natural/875.html

Stuehr DJ. Enzymes of the L-arginine to nitric oxide pathway. J Nutr. 2004 Oct;134(10 Suppl):2748S-2751S; discussion 2765S-2767S. doi: 10.1093/jn/134.10.2748S. PMID: 15465779. https://pubmed.ncbi.nlm.nih.gov/15465779/

Wenjuan Shi Jobgen, Susan K. Fried, Wenjiang J. Fu, Cynthia J. Meininger, Guoyao Wu, Regulatory role for the arginine–nitric oxide pathway in metabolism of energy substrates, The Journal of Nutritional Biochemistry, Volume 17, Issue 9, 2006. https://www.sciencedirect.com/science/article/pii/S0955286305003189

Scibior D, Czeczot H. Arginina–metabolizm i funkcje w organizmie człowieka [Arginine–metabolism and functions in the human organism]. Postepy Hig Med Dosw (Online). 2004;58:321-32. Polish. PMID: 15459550. https://pubmed.ncbi.nlm.nih.gov/15459550/

How to take arginine – how much, for how long, dosage

03/04/2009

In order to ensure the production of an oxygen donor, it is necessary to ensure the supply of amino acids. This amino acid is represented by L-arginine . This substance is relatively inexpensive, relatively harmless and effective. There are many types of arginine in nature, but each of them has its own effect.

During periods of intense physical activity, use L-arginine is accompanied by a decrease in blood pressure in humans. This is because the body absorbs much more nutrients than usual, about twice as much. Each organ receives an equal amount of nutrients. In addition, nitric oxide has the property of dilating veins. And this becomes the reason that during physical exertion the muscles are significantly compacted.
L-arginine performs many different functions, but its main task is to help the body destroy all the breakdown products of proteins that have been processed. But we have already mentioned that this substance affects vasodilatation . Bodybuilding calls this process pumping . That is, pumping is a process of vasodilation, which is accompanied by an acceleration of blood flow. As a result, the muscles are saturated with oxygen and a large number of nutrients. This causes a rapid increase in muscle mass. Some time passes, and the process of activating the anabolic environment takes place inside the muscle cell. This environment is necessary for the growth of muscle mass.
Each athlete must have a stable cardiovascular system to perform active physical exercises. Arginine contributes to this. L-arginine not only affects muscle growth, it also promotes protein synthesis, and this is the key to success in any sport. In addition to its main functions, this amino acid significantly improves the functioning of the body’s immune system, which helps to achieve the best results during intense exercise. When taking arginine, the level of growth hormone increases, which is responsible for the growth of absolutely all body tissues.
All supplements that contain L-arginine are made with soy and legumes. Ordinary food, which contains L-arginine in a small amount – all dairy products, meat.

When the level of nitric oxide rises, the muscles begin to actively absorb amino acids and oxygen. To activate this process, you need to use this supplement before training, in about 40-50 minutes. You also need to provide an evening reception (before bedtime). This will ensure the maintenance of muscle growth hormone. For best absorption, arginine is recommended to be taken on an empty stomach. If you use it after a meal or after it, then the supplement will be absorbed much more slowly.

Arginine dosage
As for the dosage of the drug, it is better to consult an experienced specialist to determine it. Usually take 115 mg of this substance for every kilogram of your weight.
Our body is designed in such a way that it is not able to directly absorb protein. The protein initially breaks down into amino acids, which are needed for cell repair and synthesis, including for the restoration of muscle tissue. The amino acids may be liquid. In this form, it is better to use it for quick assimilation.

Other features of taking arginine

– Before using liquid amino acids, you should first consult with your trainer. Following their recommendations, you will be able to choose the most suitable complex for yourself. To use such drugs or not is everyone’s business.

– Do not consume more than 4-5 doses of amino acids in liquid form per day. Still, it will not contribute to accelerated muscle growth. To get the most out of these supplements, you don’t need to limit yourself to regular protein foods.

– To prevent protein catabolism at night, take one dose of the supplement half an hour before bedtime.

– To improve your performance, you can consume amino acids in liquid form and on non-training days (after meals and before it). But initially you need to discuss this matter with an experienced specialist. You also need to follow this pattern before the competition.

– Amino acid intake should be as recommended by the experts. Basically, the recommendations are as follows – the intake should be 40-60 minutes before the start of the workout (1-2 doses). The same amount should be taken at the end of the training.

– Amino acid complexes must be selected in specialized stores. Pay attention to the expiration date of the product, it is indicated on the packaging. These drugs are not able to be stored for a long time in the warehouse, and after opening the can you will have to use them for a long time, so it is important that the shelf life is maximum.

– It is also important to pay attention to the level of acidity. An acidic solution (pH less than 5) can irritate the stomach lining. The same applies to a sufficiently alkaline solution (pH above 9). The acidity level in the preparation should be neutral.

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Arginine (Arginine) in sports and health

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Arginine – an amino acid for “pampa”

Hard as steel, elastic, like a spring, voluminous, like balls – that’s how we see muscles models in photographs or athletes in competition. Dense, but not enough, large, but better, embossed, but somehow frail – these are our muscles in reality. It’s a shame, isn’t it? Do you want us to let you in on the secret of “glossy” muscles? In fact, the answer is very simple and lies in just one word: arginine.

What is arginine?

Arginine is a conditionally essential amino acid that is part of muscle proteins and is produced by a healthy adult body in sufficient volume to maintain normal life processes. However, with a lack of citrulline, from which the substance is synthesized, the presence of foci of chronic inflammation, malignant neoplasms, respiratory diseases, smoking, alcohol abuse, as well as in childhood, adolescence and old age, its synthesis is slowed down, and then it is advisable to either take specialized supplements or enrich the diet some products. The main sources of aminocarboxylic acid are:

• pumpkin seeds;

• pine nuts and walnuts;

• chicken breast;

• lean pork;

• salmon fillet;

• eggs;

• cottage cheese;

• cereals.

At the same time, one should take into account the fact that the content of AMA in raw products is much higher than in heat-cooked products. That is why most people prefer to buy nutraceuticals – it is both healthier and more convenient. But for bodybuilders, dietary supplements are the only option. They need an increased amount of L-arginine, which is simply unrealistic to provide with food (unless you swallow them in kilograms).

We recommend:

1. aakg 1000 biotech
2. argi power 1500
3. arginine ostrovit

Use of aminocarboxylic acid in bodybuilding

Bodybuilders value AMK as a nitrogen donator. Once in the body, the compound is exposed to a group of enzymes called NO synthase (NOS). In the endothelium (inner layer) of the blood vessels, these enzymes convert arginine into nitric oxide, which passes to neighboring smooth muscle cells that regulate the lumen of the arteries and relaxes them. As a result, blood vessels dilate, blood pressure drops, and the supply of oxygen and nutrients to tissues increases. This effect is very important for high-quality nourishment of muscles.

In addition, if a bodybuilder, after taking L-arginine, begins to perform exercises designed for pumping (that is, repeat the same type of movement, making minimal pauses), the blood will rush to the muscles and cause them to swell. Muscles pumped with blood are about 10% larger than normal muscles. In this case, the athlete feels a specific sensation of bursting; it is even difficult for him to bend his arm, biceps seem so “iron”. In this volume, the blood lingers in the muscle tissue for a short time, but this time is enough to take a few good shots or take part in the competition. And although the answer to the main question of the article is given, do not rush to turn the page, because aminocarboxylic acid also has a number of invaluable advantages. So, L-arginine has a beneficial effect on:

• increase in lean muscle mass;

• neutralization of lactic acid, which provokes the appearance of krepatura after heavy physical exertion;

• performance improvement;

• accelerate recovery after exhausting workouts in the gym.

Benefits

L arginine for men

An increase in the concentration of nitric oxide provokes an increase in arterial blood flow not only to the muscles, but also to the cavernous bodies of the penis, which leads to an improvement in erection.

In addition, the proteins that make up the seminal fluid are approximately 80% composed of L-arginine, and it is often due to a deficiency of the latter that male infertility develops. For the treatment of this disease, it is rational to take an amino acid with L-carnitine. The first will increase the number of sperm, and the second – their mobility.

To increase the production of testosterone, which exhibits anabolic effects and normalizes the athlete’s sex life, AMK can be drunk together with yohimbine.

INTERESTING! L arginine for men is also useful for the fair sex. After all, it intensifies blood flow in the pelvis, affecting the female external genitalia. As a result, they become more sensitive to sexual stimulation. For greater enjoyment, AMK is recommended to be taken by both partners at the same time.

Positive properties

L arginine for women

Amino acid activates the production of growth hormone during night sleep. Somatotropin is a real find for girls, as it reduces the amount of subcutaneous fat and causes rejuvenation of the body. The representatives of the stronger sex also need it, because:

• has an anabolic effect;

• prevents the development of catabolic processes;

• accelerates wound healing;

• strengthens bone and connective (cartilage, tendons) tissues, preventing injury to the athlete.

Women also need L arginine as an antioxidant. By neutralizing free radicals, it reduces hair loss and improves skin condition:

• smoothes wrinkles;

• increases the elasticity of the dermis;

• brightens the complexion;

• eliminates cellulite.

Other effects of the compound

It has also been proven that arginine:

• removes protein breakdown products from the body, in particular ammonia;

• strengthens the heart muscle and controls blood pressure;

• regulates glucose metabolism and insulin secretion, which helps to reduce the symptoms of diabetes;

• relieves migraine headaches;

• slows down the growth of cancer cells;

• reduces inflammation in the organs of the genitourinary system;

• indirectly increases omega-3 synthesis;

• increases the body’s defenses;

• slightly improves cerebral circulation, increasing memory, concentration, reaction time and learning ability.

How to take an amino acid correctly?

The dosage of arginine depends on the goal pursued by the consumer:

1. for gaining muscle mass – from 3 to 9 g once a day;
2. in the treatment of erectile dysfunction or cardiovascular disease – 1.5 – 3 g twice a day in the morning and evening;
3. in order to eliminate inflammatory processes – 1 g at a time.

Start with low doses. Gradually, the portion can be increased – then a stronger effect will be observed. However, it is not recommended to exceed the dosage of 10 g. Otherwise, may appear:

• allergic reactions;

• dizziness;

• headaches;

• nausea;

• vomiting;

• diarrhea;

• shortness of breath;

• jumps in blood pressure;

• bleeding;

• diabetes.

To stimulate blood circulation in the muscle tissue, the supplement should be drunk before training, to improve muscle nutrition – after exercising in the gym, to enhance the secretion of somatotropin – at night.

To speed up the absorption of L-arginine, it should be washed down with plenty of water. One glass is enough for a capsule or tablet; the powder preparation must be dissolved in 400 ml of liquid.

The substance is contraindicated in pregnant women and nursing mothers. It should not be combined with:

• oral contraceptives;

• painkillers;

• antihypertensive, antidiabetic and cardiac drugs.

Features of sports nutrition based on the substance

There are two forms of the compound – L- and D-isomers, however, only L-arginine has biological activity. In sports supplements, it is presented in its pure form or in the form of salts of hydrochloric or alpha-ketoglutaric acid. Hydrochloride and alpha-ketoglutarate have a higher bioavailability compared to the pure substance and have a stronger effect at lower doses.

The amino acid may also be present in amino acid complexes designed to close the protein window after intense training, protein mixtures whose main task is to increase the volume of lean muscle mass, and energy drinks mobilizing the energy resources of the body.