Is there a way to gain muscle definition or a firm, lean body without taking risky drugs? Science says these are not empty dreams. Preparations with the amino acid L - Arginine in bodybuilding and fitness serve precisely this purpose.
Our complete instructions for using the dietary supplement will allow you to quickly achieve excellent results. The effectiveness of this product is confirmed not only by reviews from athletes, but also by clinical studies.
Persistent strength training does not always bring the expected results. Why does this happen? It turns out that everything is quite natural. Protein, necessary for the construction of muscle fibers, is spent for completely different purposes during intense strength training.
It ensures the removal of breakdown products and takes care of the synthesis of nitric oxide. At the same time, arginine is intended for these purposes by nature itself and copes with the tasks without any significant losses. That is why when taking it, “pumping” occurs even under moderate loads.
L - Arginine in the human body
L-Arginine is extremely popular among athletes. Bodybuilders take the drug to stimulate muscle growth and improve their definition. The amino acid is also used in other sports, as it tends to increase the body’s resistance to physical activity of an aerobic and anaerobic nature. Thanks to this, the quality and effectiveness of training increases. Also L - Arginine is known for its fat burning properties.
L - Arginine refers to partially replaceable amino acids that are synthesized by our body. Since the substance is the main source of nitric oxide, its importance cannot be overestimated. L - Arginine takes part in all metabolic processes and is responsible for the production of hormones and enzymes. Its presence in the body ensures the normal functioning of all systems: nervous, immune, cardiovascular, genitourinary.
Under normal conditions, our body synthesizes amino acids from food. The table below shows the L-Arginine content in commonly consumed foods:
As you can see, the daily requirement can be easily obtained from just 100 g of meat, a glass of milk and a handful of pumpkin seeds. But if you dream of sculpted muscles, this amount will not be enough. In addition, eating food during training in order to provide the muscles with oxygen in time is not very convenient. Therefore, bodybuilders drink L - Arginine in the form of dietary supplements.
Arginine for muscle growth
As you know, effective pumping in bodybuilding depends entirely on nitric oxide, which dilates capillaries, increasing blood flow to muscle fibers. This ensures increased nutrition of the athlete’s muscles with oxygen, creatine and glucose.
Since the main donor of nitric oxide in the human body is the amino acid arginine, the benefits of this substance for muscle growth are obvious.
Not so long ago, scientists discovered its new property. As it turns out, the substance can stimulate the growth of new blood vessels. Moreover, arginine “grows” capillaries directly in muscle fibers. Such increased blood supply naturally leads to accelerated muscle growth. In addition, the dietary supplement provides “detailing” of the veins, which favorably emphasizes the relief.
Arginine is known to stimulate the production of growth hormone. But after a series of studies, it was found that the effect of taking arginine was more noticeable in beginners, while in the cases of experienced bodybuilders the effect on hormone levels was insignificant.
The greatest effect can be achieved by taking 2 amino acids arginine and lysine in a complex. You will need 1500 mg of both.
Clinical studies have shown that regular intake of dietary supplements containing carnitine and arginine shows excellent results in reducing body weight. The fact is that these amino acids successfully convert the body’s “strategic reserve” into energy during aerobic and anaerobic training.
In this case, weight loss occurs solely due to the reduction of fat deposits, and not, as with a diet, due to dehydration of the body. Within a month, weight decreases by 8-10%, while maintaining or increasing muscle mass.
Advice: It is more convenient and easier to purchase bioactive supplements via the Internet. On the Internet you can find goods of proper quality and not overpay for them. Specialized stores also value their reputation and customers, so they will not sell low-quality goods.
Benefits and contraindications for use
L - Arginine is an amino acid that is synthesized by the human body and is found in common foods that we eat every day. Therefore, taking good quality medications will not cause harm to a healthy person. Excess is eliminated from the body through the genitourinary system.
Studies conducted with professional athletes have found that taking L arginine over a long period of time does not produce side effects.
Dietary supplements containing this amino acid have a beneficial effect on the condition of the human body. Clinical studies have confirmed that L - Arginine:
- Normalizes blood pressure;
- Prevents thrombosis;
- Maintains the elasticity of blood vessels;
- Slows down the growth of tumors;
- Helps provide cells with oxygen;
- Removes protein breakdown products from the body;
- Improves erectile function in men;
- Lowers blood sugar levels.
In addition, the drug serves as an excellent prevention of most age-related diseases, from arthrosis and arthritis to Alzheimer's disease.
It is also known that arginine stimulates the production of serotonin (the hormone of joy), provides mental and physical activity, and improves the ability to concentrate. Being an excellent antioxidant, it fights free radicals, which cause aging and also provoke cancer. In oncology, L - Arginine is used to reduce the growth rate of tumors.
Despite the harmlessness of the drug, it is still not worth using it thoughtlessly. Contraindications for use include: pregnancy and breastfeeding, mental illness, viral herpes, impaired renal and liver function.
Tip: Smart Supplement is suitable for men and women equally. For the first, it allows them to acquire sculpted muscles, for the second, it allows them to lose weight and become more feminine. However, the result depends not only on the quality of the drug, but also on the training program.
Dosage regimen for muscle growth
As mentioned earlier, L - Arginine enhances the supply of oxygen to all tissues, promotes the transport of creatine to muscle fibers, triggers regeneration processes, and stimulates the synthesis of growth hormone. Due to these properties, this amino acid is currently one of the most popular supplements in bodybuilding. As a rule, L - Arginine is taken in combination, along with other amino acids. For example, L-carnitine helps increase definition.
Recommended intake doses for bodybuilding athletes are 3 - 9 g per day. It is better not to exceed the dosage, and the point here is not even that the drug is harmful. The body simply cannot absorb large doses. For beginners, it is better to start with a minimum, gradually increasing the amount. The exact dosage of the drug can be determined based on the athlete’s body weight. It is believed that the optimal dose is 115 mg per kilogram of weight.
It is equally important to observe the timing of taking the dietary supplement. So, on training days, the drug must be taken 30 minutes before strength training, in the middle of training and 30 minutes after the end. This scheme allows you to maintain the required level of nitric oxide, which contributes to a more efficient supply of oxygen to the muscles. Increasing blood flow contributes to the pumping effect.
On rest days, arginine is taken according to the usual regimen 40 - 60 minutes before or after meals, three times a day. We should not forget that the substance is not compatible with fatty foods. If such dishes are included in the lunch or dinner menu, you must maintain an interval of at least 5 hours. Since arginine has a bitter taste, it is better not to chew the tablets. You can fight off the unpleasant taste with some kind of drink. It is believed that L-Arginine is most effective in liquid and powder form.
The best price-quality ratio distinguishes the following products: “Arginine alpha-ketoglutarate” (Myprotein), “L-Arginine Alpha” (Pure Protein), “Arginine AAKG” (CULT), “Arginine AAKG” (Maxler);
You can buy arginine in some pharmacies. The product produced by the American company Solgar enjoys a good reputation;
Fatty foods reduce amino acid intake to zero. Therefore, you should not take supplements before the feast. Do this 5 hours before or after;
Immediately after training, taking an amino acid will allow muscles to recover faster, and drinking it before bed will stimulate the synthesis of growth hormone;
When doing aerobic exercise to burn fat, it is better to use energy complexes that contain caffeine and carnitine.
Sports nutrition specialist and gym trainer | more details >>
Graduated from: Belarusian State Pedagogical University named after M. Tank. Specialty: social work, pedagogy. Courses on health-improving fitness and bodybuilding at the Belarusian State University of Physical Culture, at the department of health-improving physical culture. Master of Masters in arm wrestling, 1st adult category in hand-to-hand combat. Prize-winner of the Cup of the Republic of Belarus in hand-to-hand combat. Prize-winner of the Republican Dynamyade in hand-to-hand combat.
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Date of: 2014-09-24 Views: 83 547 Grade: 5.0
If you are involved in fitness and strength sports, or simply lead an active and healthy lifestyle, then intake into the body should be carried out regularly and in the right quantity. They should not be underestimated, since they are needed not only by the muscles, but also by the entire body to carry out various physiological processes. Let's look at l-arginine and find out how it is used in sports and highlight its properties. The amino acid l-arginine is involved in many processes. It belongs to the essential amino acids. It should be taken in with food regularly. Functions of arginine
1. Is a donor of nitric oxide
Nitric oxide is a substance that regulates the tone of arterial vessels. If the body is deficient in arginine, there is a risk of increased blood pressure. A nitrogen donor is needed for the synthesis of muscle cells. It is this property that determines the use of arginine in bodybuilding, since unsplit arginine is involved in the formation of muscle tissue and the construction of new proteins. Also reduces the level of subcutaneous fat.
2. Strengthens immunity
Arginine is involved in all metabolic processes. If it is deficient, it is difficult for the body to resist various infections, viral diseases and deal with stress.
3. Is an antioxidant
Arginine takes part in the removal of end products of nitrogen metabolism. The degree of urea formation to remove protein breakdown products depends on the strength of the cleansing cycle.
4. Accelerates the production of growth hormone and testosterone
Male is formed due to unsplit arginine. Taking arginine at night will promote increased production of growth hormone (HGH), which will affect results in the burning of subcutaneous fat. Arginine is part of vasopressin (a peptide hormone of the pituitary gland).
5. Increases pumping
By increasing blood circulation and changing the nitrogen balance in a positive direction, arginine can enhance the effect of. The transport function of the blood is enhanced, nutrients (creatine, sugar, water) will quickly reach the muscle cells. It is also possible to achieve a certain vascularity effect.
6. Is a transport system for creatine
Arginine acts as an independent supplement, but in addition to all its beneficial properties, it is also a transport system for. By increasing blood circulation, creatine enters muscle cells faster and, thereby, increases muscle strength and performance. Arginine is often included in the composition.
7. Improves erection
Arginine can improve erection. Arginine is often combined with yochembine hydrochloride (HCL), which enhances sexual function. This is due to the fact that arginine improves blood circulation (as mentioned above).
8. Reduces subcutaneous fat levels
It has been clinically proven that taking arginine along with significantly reduces the percentage of subcutaneous fat. But it’s not about l-carnitine, it’s about somatotropin (growth hormone), since it is the best endogenous (internal) fat burner.
9. Reduces “bad cholesterol”
Bad cholesterol (low-density cholesterol) when oxidized can destroy the walls of blood vessels. Arginine can reduce oxidation and negative effects on blood vessels. Thereby preventing the development of atherosclerosis.
Products with arginine
Arginine is found in:- Pork,
- Chicken fillet,
- Salmon fillets,
- chicken eggs,
- Pine nuts and walnuts,
- Bobovykh,
- Brown rice.
Which one is better to take
I recommend the following manufacturers (again for reasons of price-quality ratio):Dosages and contraindications
The most favorable time to take arginine is before and after training. This will improve muscle nutrition and enhance pumping (pumping effect). If you want to increase the secretion of growth hormone, then take arginine at night. Optimal doses are up to 10 g per day. The higher the dose, the better the effect, however, the NO agent formed as a result of long-term use of arginine is toxic to the body. Do not exceed the dose of 10 g per day. It is not recommended for persons under 18 years of age to take it for a long time. Arginine is contraindicated in pregnant and lactating women. In case of inflammatory diseases of the musculoskeletal system, you should approach carefully and consult a doctor. Since the inflammatory process may intensify.Conclusion
As you can see, arginine is simply necessary during the period of weight gain and against the background of a low-carbohydrate diet. It is also used for medical purposes to treat various diseases: diabetes, atherosclerosis, depression, for healing injuries and wounds. If you are actively training, then taking additional arginine is simply necessary.Expert opinion
Pavel Pakhomi - leading specialist in sports nutrition at the Sportebay chain of stores
Let us note that what the author said concerns specifically L-Arginine - SAN Arginine supreme. These supplements from PureProtein and BioTech contain Arginine alpha-ketoglutarate (AAKG), a salt of the amino acid arginine and alpha-ketoglutaric acid. They have the effects of pumping, transport and increasing nitric oxide, but weaker than L-Arginine. So in 2006, studies were carried out that made it possible to finally determine the role of AAKG in bodybuilding. Scientists tested its pharmacokinetic properties, side effects and effectiveness in exercising adults. The results showed that arginine alpha-ketoglutarate was safe and had some benefit in increasing bench press strength and peak power, but had no effect on muscle mass or maximal aerobic performance. It was concluded that alpha ketoglutarate (AAKG) is less effective than L-Arginine. Since the production cost of AAKG is lower, it has gained great popularity among sports nutrition manufacturers. Personal fitness training from the author of this article:
- preparation of training programs and nutrition online,
- weight loss and adjustment,
- gaining muscle mass,
- Exercise therapy for various diseases (including the back),
- rehabilitation after injuries,
To answer the question of how to take arginine, let's first figure out what it is. L-arginine is an amino acid similar in its properties to B vitamins.
It is considered conditionally essential, since our body is able to synthesize it, but the amount of the substance produced by the body is not enough for it to function fully.
Of the many types of arginine that exist in nature, L-arginine is considered the most harmless and at the same time effective. Its important advantage lies in its relative cheapness.
The participation of L-arginine in metabolism is the production of enzymes. Without it, many systems could not function correctly: immune, nervous, cardiovascular, muscular, reproductive.
In this article we will talk in detail about how to take argenine, what it is and how it benefits athletes.
Effects of L-arginine on the human body
This unique substance performs a number of functions in our body:
- provides enzyme systems with nitrogen;
- participates in the formation of urea, which removes waste from the body that occurs during the processing of protein compounds;
- participates in the production of growth hormones;
- reduces the number of free radicals;
- enhances the effect of drugs to reduce blood pressure and prevent angina attacks; maintains vascular tone;
- prevents the appearance of blood clots and atherosclerotic plaques;
- helps normalize blood sugar levels in type II diabetes;
- has a positive effect on the functioning of the liver and brain;
- enhances the production of the hormone of joy - serotonin.
Women are interested in L-arginine primarily as a means of providing a good effect for weight loss, especially in combination with carnitine. But in bodybuilding and other sports, the following properties of L-arginine are especially valued:
- the ability to increase the endurance of athletes;
- stimulating accelerated recovery of muscle tissue;
- building muscle mass while burning fat.
The list of contraindications is much smaller: individual intolerance, pregnancy and lactation; severe disturbances in the functioning of the kidneys and liver; herpes, schizophrenia.
This is why it is so important to know how to take arginine correctly, how long it can be taken, how much and how to take it on training days and on rest days.
The best sports nutrition for weight gain
How to take L-arginine
It’s no wonder that L-Arginine is so actively used by bodybuilders and athletes involved in strength sports. They especially need complete regeneration of muscle cells after intense training, increased supply of muscle tissue with oxygen and creatine.
The optimal effect will be achieved when L-arginine is combined with complexes containing other amino acids, or.
L-arginine is available in tablets, capsules, powder and liquid form. For medicinal purposes, it is taken three times a day with meals, 5 ml in liquid form or 2-3 tablets. 3 g is the maximum daily dose.
How should bodybuilders take arginine? For them, the daily dosage ranges from 3 to 9 g, with a maximum of 10 g. Reception for beginners in bodybuilding should begin with a minimum dose and then gradually increase it.
In general, the dosage is best determined individually by a sports nutrition specialist. It is generally accepted that the dosage is determined at the rate of 115 mg of arginine per kilogram of weight.
Another important question: when is the best time and how to take L-arginine? The optimal time for taking is considered to be half an hour before, during and after training.
It is believed that this time is enough to begin to increase the level of nitric oxide, due to which capillaries expand and, as a result, more active oxygen consumption by tissues.
This process is accompanied by the so-called pumping, when, due to the expansion of blood vessels, blood flow accelerates and increased supply of nutrients to the muscles. This, in turn, causes increased muscle mass gain, which is one of the goals of bodybuilding.
Arginine was used in bodybuilding before complex amino acids. This indicates the high value of this substance for bodybuilders. It improves the quality of nutrition and the ability to contract cells in muscle tissue. Athletes taking arginine are able to significantly improve performance and training efficiency. Arginine, being a nitrogen donor, stimulates the process of removing from the body products formed during the breakdown of protein fractions, and takes an active part in cell restoration. The Nobel Prize was awarded for the discovery of the substance.
The substance is taken either as a standalone pre-workout supplement or as part of a pre-workout complex. It demonstrates the following positive effect on the athlete’s body:
- If an athlete adheres to proper nutrition in accordance with his sporting goals, muscle mass increases and more subcutaneous fat is burned. Arginine is useful not only for gaining weight, but also during the drying period as an additive that prevents catabolism.
- The substance is a natural catalyst for the synthesis of growth hormone, that is, it has a direct effect on increasing its production. Quite often, arginine is taken in the evening to solve sleep problems and stimulate the production of growth hormone.
- Arginine is often used together with yohimbine. This combination increases the rate of testosterone production.
There are several opinions regarding the advisability of additional intake of the substance. Some sources say that the body is able to synthesize arginine. With proper nutrition and a quality training program, there is no need to take the substance. This is especially true for amateurs.
The results of some recent studies have shown that the anabolic properties of arginine are not very pronounced. This does not indicate that the substance is ineffective, but only that it has little effect on this amino acid in the blood.
Therefore, if you want to achieve good results from your workouts, you first need to choose the right diet, and only then work on a supplement plan. Arginine synthesis in the body occurs when consuming fish, dairy products, meat, and eggs.
The main guideline should be the goals that the bodybuilder wants to achieve. During the period of gaining muscle mass, it is recommended to take from 3 to 9 grams of the substance in its pure form.
Arginine is taken:
- before class;
- after training;
- In the evening.
Taking the supplement in the evening improves sleep quality and can be combined with casein protein and taken after dinner.
L-arginine is often combined with other nitrogen donors that are more effective. This combination allows you to dilate blood vessels and provide good pumping.
Side effects
If you take small dosages of arginine, as a rule, no deterioration in well-being is observed. It is not the substance that causes increased heart rate and dizziness, but caffeine, which is included in pre-workout complexes. An overdose of arginine can lead to indigestion and diarrhea. Some scientists warn that consuming more than 15 grams of the substance can lead to inflammation of the pancreas.
Reviews about arginine
Most reviews are written not about the substance itself, but about the combined intake of the amino acid with creatine and pre-workout complexes. Some athletes write that they take all these supplements, but do not feel any improvement. Others, on the contrary, note quite good effects and results. If you carefully analyze what athletes write, it becomes clear that the supplement only works when they adhere to the right diet and a quality training plan.
Arginine is a partially non-essential amino acid, although it is completely essential for children. What is its advantage for athletes and the body of men and women in general? Arginine is widely used in medicine, and is also present in the form of sports supplements, the best of which are presented in the article.
Why does the body need arginine?
The amino acid is partially replaceable, but the body is able to synthesize it on its own, and if there is a lack of essential amino acids methionine and phenylalanine, it uses arginine to produce protein. Arginine is produced in the body in sufficient quantities, but if necessary, you can get the amino acid not only from dietary supplements, but also from food.
The main advantage of arginine is its participation in nitrogen metabolism: it accelerates the synthesis of nitric oxide, which makes it a significant supplement for bodybuilding. In sports, l-arginine is important for both weight gain and weight loss.
Arginine is prescribed after injury, as it accelerates the healing of tissues, ligaments, and joints. It is also prescribed for the treatment of cancer and AIDS.
What foods contain arginine?
The amino acid can be obtained from plant sources such as:
- Nuts (pine, walnuts, peanuts, almonds, hazelnuts, cashews).
- Pumpkin seeds, sunflower seeds, sesame seeds.
- Wheat and corn flour.
- Legumes (peas, lentils, beans).
- Rice, millet, buckwheat, millet, oats, corn.
Arginine is also present in large quantities in animal foods:
- Pork, beef, liver.
- Chicken, turkey, duck.
- Eggs.
- Cow's milk.
- Salmon, tuna, trout, pike, herring, flounder, chum salmon.
- Crabs, lobsters, shrimp, oysters.
Why is arginine used in sports?
The supplement is especially popular among bodybuilders because it increases the secretion of growth hormone, is involved in the synthesis, and also accelerates the synthesis of nitric oxide. The use of arginine in strength sports accelerates the growth of muscle mass. The supplement also helps eliminate protein breakdown products, lowers blood pressure, and also helps improve muscle nutrition.
In addition to influencing muscle growth, arginine helps reduce subcutaneous fat. All thanks to increased production of the hormone insulin and increased sensitivity to it. Therefore, normalizing sugar levels makes arginine popular not only for weight loss, but also for diabetes.
L-arginine for women: benefits and harms
Foreign doctors began to use arginine in medicine in the treatment of infertility. Rather, because the amino acid helps balance hormonal levels. Therefore, arginine is used by women due to its ability to reduce PMS: a sharp decrease in mood, depression, tearfulness. Accordingly, taking it improves mood and performance. Arginine heals wounds faster and also helps reduce body fat.
For beauty, the amino acid also brings benefits: the supplement can rejuvenate internal organs, and therefore improves the overall appearance, as well as the condition of the hair.
L-arginine for men: benefits and harms
For men, an important function of arginine is to activate growth hormone, so for these purposes you need to take it before bed.
But the main advantage for the stronger sex is rather the ability to improve sexual function. This is due to improved blood circulation, which improves erection. It has also been found that arginine improves the quality of sperm, namely their quantity and motility.
Side effects from L-arginine
Unfortunately, the supplement has not been fully studied. Therefore, there is a lot of controversy about its benefits. As for side effects, they can occur with an overdose, so the supplement and its dosage should only be prescribed by a doctor.
Possible side effects:
- Nausea.
- Abdominal pain.
- Weakness, malaise.
- Decreased blood pressure.
- Hormonal imbalance.
- Deformation of joints, cartilage.
- Deterioration of immunity.
Contraindications
Arginine obtained from food is safe and has no contraindications, unlike dietary supplements with this substance.
- Sports nutrition supplements are prohibited during pregnancy, breastfeeding and hypotension.
- Also, if you are hypersensitive to the drug, use is prohibited.
- Supplements are prohibited for children during periods of active growth.
How to take L-arginine for bodybuilding
Arginine norm: 115 mg per kilogram of weight.
In bodybuilding, arginine is taken 3-5 g per day two hours after meals or an hour before meals, since it is poorly absorbed with fats.
It is better to take the enhancement supplement half an hour before training.
What sports nutrition can it be combined with?
- Vitamin C. To improve nitric oxide, you should take 3-5 g of arginine and 0.5-1 g of vitamin C half an hour before training.
- And . You can combine it with arginine in the morning, before training or at night.
- . Taken over 30-60 minutes: 5 g of glutamine and 3-5 g of arginine to improve muscle performance.
- Creatine, . Adding 3-5 g of creatine improves performance and speeds up. Combining supplements with beta-alanine (1-2 g) enhances their effect, since the supplements have a synergistic effect and are nitrogen donors. Together with arginine, supplements will increase strength and productivity and speed up recovery. Take half an hour before training.
Rating of the best manufacturers of arginine supplements
- Olympian Labs Arginine and ornithine. The supplement from the manufacturer includes 500 mg of L-arginine hydrochloride and 250 mg of L-ornithine monohydrochloride. Both amino acids work better together.
- AllMax Nutrition Arginine. The supplement has long been well established on the market, is available in powder form and contains 5 g of pure L-arginine hydrochloride from plant sources per serving.
- Cellucor NO3 Chrome. The supplement contains ingredients that enhance the effects of arginine. Per serving contains: 1250 mg L-arginine nitrate, 83 mg vitamin C, 10 mg calcium, 100 mg L-norvaline, 655 mg extreme vascularization complex.
Conclusion
The supplement is also used in medicine: in the treatment of atherosclerosis and vascular calcification, to improve memory and brain function by improving blood circulation. It also helps improve the cardiovascular system, since arginine is a pacemaker and can normalize blood pressure. Helps remove toxins from the liver and ammonia. But it should be used only as prescribed by a doctor.