Arginine in bodybuilding is good because it carries the maximum benefit and minimum harm. This is great support for the body, not only during vigorous training, but also during the recovery period. However, with excessive physical exertion, a deficiency of this amino acid is often formed, which can only be replenished with the help of dietary supplements of L-arginine. It is permissible to take them both separately and in combination with other agents that have a close effect on the body.
The role of arginine in bodybuilding
Arginine is a natural amino acid that the body needs for the normal functioning of all systems and structures. In sports, it is used to increase muscle volume and strength, increase endurance and improve the quality of training.
Medicine considers L-arginine a conditionally essential substance. Stress, illness, increased physical activity - all this causes an amino acid deficiency. The signal for its deficiency is the emerging problems with the heart and blood vessels, increased blood pressure, loss of strength, distraction and memory impairment, obesity.
To prevent these symptoms from developing, weightlifters and bodybuilders widely use sports nutrition with arginine. The amino acid, being an active carrier of nitric oxide, improves the filling of muscles with blood (pumping), accelerates the healing of microtrauma and fiber breaks, and burns excess fat.
And this is not a complete list of the beneficial properties of arginine in sports. Experienced bodybuilders take the substance to strengthen the cardiovascular system, increase the body's adaptation to stress and remove protein breakdown products.
In addition, the amino acid has a pronounced nootropic effect - it increases motivation, helps to calm down and concentrate on training, and eliminates self-doubt.
Arginine in bodybuilding: instructions for use
How to take arginine sports nutrition so that you can really benefit from it? The main guideline when choosing a scheme of use should be the goals to which the bodybuilder strives. Typically, this is building muscle, improving body shape and burning excess fat.
Attention. According to the instructions for use, the daily dosage of arginine should not exceed 10,000–13,000 mg (10–13 g). More substance can cause discomfort.
During the period of active mass building, the bodybuilder must adhere to the following rules:
- use arginine only on an empty stomach, 45-60 minutes before meals or 2 hours after;
- with the simultaneous use of an amino acid and a protein shake, first drink L-arginine;
- do not mix sports nutrition with fats. After a hearty meal, wait 5 hours and then take the supplement.
Instructions for use indicate that dietary supplements with amino acids should be consumed one hour before and immediately after exercise. On the day when there is no training, the drug is taken at any time of the day.
To maintain and enhance metabolism, sports nutrition is used before bedtime, washed down with plenty of water. Ideally, the enzyme ATP synthase can be added to arginine to accelerate the oxidation of L-arginine. Pycnogenol or ginseng tincture is used as a catalyst for the process.
In sports, L-arginine is often combined with other nitrogen donors (carriers). This increases the effectiveness of the supplement and makes the pump more pronounced.
Contraindications and side effects
Despite its many benefits, arginine supplements are not suitable for everyone. There are a number of contraindications in which they can be dangerous:
- hypersensitivity to amino acid or additional components;
- pregnancy and lactation period;
- mental disorders (schizophrenia);
- herpes virus.
Doctors believe that people with diagnosed cancer, as well as athletes under the age of 18, should refrain from sports nutrition with L-arginine. It is undesirable to take large doses of the substance in diabetes mellitus. This can cause a shift in hormonal levels and lead to a sharp increase or decrease in blood glucose levels.
However, daily intake of small portions of the drug does not provoke metabolic disorders and other undesirable reactions in these groups of athletes.
Excessive enthusiasm for the donor (more than 15 g per day) can lead to weakness, diarrhea, nausea and a drop in blood pressure, even in completely healthy people. When such symptoms appear, it is necessary to reduce the dosage or abandon sports nutrition for a while.
Arginine combination in bodybuilding
In past years, arginine was considered the best donor in bodybuilding, but today the opinion of experts has changed. Studies have shown that a single amino acid, although it works in the indicated direction, is very weak.
The substance is more effective as a transport system - by activating blood flow in muscles, L-arginine improves the delivery of other components to tissues, contributes to their nutrition and oxygenation.
With this conclusion, sports physicians have developed new energy supplements by combining arginine with other donor amino acids - creatine and alpha-ketoglutaric acid. These products are much more effective than the previous ones and allow you to "build" muscles in a short time, burn fat, develop endurance and power.
Arginine Alpha Ketoglutarate: Strength in Togetherness
What is arginine alpha ketoglutarate? The name is not the most common, but well-known in bodybuilding. Simply put, AAKG is a compound of alpha-ketoglutaric acid and arginine salts.
According to studies, the complex use of these substances significantly enhances the anabolic properties of arginine.
Alpha-ketoglutaric acid, being an organic compound, activates cellular respiration and accelerates the detoxification of ammonia, improves the production of growth hormone, and also accelerates the recovery of muscle tissue. This effect is not of a pronounced anabolic nature. Rather, it can be considered anti-catabolic, preventing protein breakdown and muscle tissue degradation.
In addition, AAKG improves metabolism and directs it to the production of compounds necessary for bodybuilding, in particular, nitric oxide. At the same time, the detoxification processes of the body are noticeably accelerated, which increases endurance and slows down fatigue.
Who is arginine alpha-ketoglutarate for? Yes, almost all athletes who are passionate about bodybuilding. The drug removes fat well, which allows it to be used in the drying process and increases bench press performance, as well as helps to concentrate on difficult strength exercises.
You can buy Arginine Alpha Ketoglutarate on the website of the iHerb online store using this link.
This page presents a wide selection of all kinds of AAKG sports nutrition from different brands. Here you will find powder in plastic jars with a measuring spoon or pre-packaged in individual sachets, as well as tablets and capsules. All bodybuilding drugs are of high quality and affordable price.
For example, AnimalPump Sports Nutrition in individual bags from Universal Nutrition, in addition to arginine and creatine, contains vitamin C, selenium, Mehtlxanthine complex and a set of antioxidants. This pump is considered one of the best among the experienced bodybuilders. It is taken as the main training supplement before workout and at night, halving the daily dose.
By this link you can buy your favorite energy complex or creatine monopreparation. The latter can be taken separately or combined with similar donors.
When using arginine and other amino acids in bodybuilding, remember that they are only a dietary supplement and cannot perform miracles without intense training. Excessive drug addiction will only harm the body. Therefore, the dosage should be selected individually and preferably after consultation with a specialist.
All materials on the site are presented solely for informational purposes. Before using any means, a consultation with a doctor is MANDATORY!
Arginine is an essential substance for the body. However, there are frequent discussions regarding its use in sports. Some argue that its effectiveness for athletes has not been confirmed in scientific studies, while others insist that they are convinced of the benefits of arginine from their own experience. Consider what this substance is, what is its role in the body, and how to take arginine to help build strength and muscle mass.
For a long time, nitric oxide was considered a harmful compound, a by-product of reactions involving arginine, which they had to put up with as a necessary evil. The discovery of the huge role of nitric oxide in the body became a real sensation, and raised arginine to the rank of substances most important for humans.
What is Arginine
Arginine (or L-arginine) is one of 22 amino acids that, like pieces of a puzzle, fold into protein molecules in the human body. L-arginine can be classified as a conditionally essential amino acid, since it can be synthesized in the body, but only in healthy adults. In the bodies of children, adolescents, the elderly, as well as those with certain diseases, it is not produced, but can only be absorbed from food proteins. Therefore, the nutrition of these categories of persons should fully cover the body's needs for arginine.
Transparent crystals of arginine are soluble in water. This compound was discovered at the end of the 19th century, its name comes from the element of the periodic table Argentum - silver, since it was first isolated from lupine sprouts in the form of silver salt.
This amino acid is found in many foods, but in different quantities. Foods with the highest arginine content:
- walnuts and pine nuts;
- pumpkin seeds;
- peas;
- meat, fish, eggs.
Biological functions
Arginine plays an extremely important role in the human body. The importance of this compound in the body was discovered relatively recently. A real sensation in 1998 was the discovery of the most important functions of nitric oxide in the body. The Nobel Prize was awarded to three American biochemists who proved that nitric oxide is one of the main regulators of the cardiovascular system. And if we take into account that arginine is a donor (precursor) of nitric oxide, it becomes clear why the sensational discovery of the Nobel laureates made us look at this amino acid in a new way.
The biological role of arginine is determined by the following functions:
- As a nitric oxide donor, it lowers the tone and increases the elasticity of the arteries, regulating blood pressure and improving vascular permeability.
- It is an integral part of many proteins, participates in the formation of creatine, proline.
- Participates in the utilization of protein breakdown products, neutralizes ammonia, contributing to its transformation into urea and excretion from the body.
- Plays an important role in maintaining immunity, participates in the synthesis of antibodies, increases the production of T-lymphocytes and the antibacterial activity of immune cells.
- Stimulates the production of growth hormone, which is an essential anabolic hormone that stimulates muscle growth and accelerates fat burning.
- Increases sperm production, increases libido in men and women, strengthens and prolongs erection.
- Participates in collagen synthesis, accelerates tissue regeneration in case of fractures, injuries, burns, trophic ulcers.
- Takes part in the synthesis of glycogen in muscle tissue and liver, helps to reduce fat reserves.
- Activates the production of insulin.
- Helps maintain optimal blood cholesterol levels.
- Possesses antioxidant activity, eliminates the destructive effect of free radicals.
- Nitric oxide, the donor of which is arginine, has antitumor activity, prevents osteoporosis, and increases bone density.
Due to the large role of L-arginine in the work of the cardiovascular, genitourinary, immune and nervous systems, it is widely used in medicine. It is part of many drugs:
- cardiological, prescribed for angina pectoris;
- hypotensive, to lower blood pressure;
- immunomodulators, in particular for HIV-infected and AIDS patients;
- for the treatment of burns;
- for the treatment of genital disorders;
- for nutrition by intravenous administration of nutrients.
The amino acid arginine is also used for oral administration as an additive for persons who have impaired synthesis in the body - children, the elderly, adolescents, and patients.
With a lack of this amino acid, people at risk may develop:
- arterial hypertension;
- weakening of the immune system, fraught with the development of cancer;
- memory impairment;
- neuropsychiatric disorders;
- type 2 diabetes mellitus;
- erectile dysfunction;
- growth retardation and puberty in children;
- fatty liver.
Daily requirement
For women and men of fertile age, healthy and healthy nutrition, the daily requirement for L-arginine is met by its production in the body and intake from food. If additional intake in the form of supplements is required, then it is recommended to take no more than 3 g per day.
Arginine in sports is used at 1 g for every 10 kg of an athlete's body weight per day, but not more than 10 g / day.
Application in bodybuilding and sports
The biological functions of L-Arginine make it an almost ideal supplement for men and women involved in sports and bodybuilding. After all, he is a donor of nitric oxide and his functions correspond to the tasks of sports activities:
- it is part of proteins;
- utilizes and removes harmful products of protein metabolism;
- improves cardiac activity;
- promotes early muscle recovery and injury healing;
- stimulates the production of one of the most important anabolic hormones - somatotropin;
- participates in the synthesis of glycogen, creatine;
- promotes fat burning;
- improves sexual function.
All these positive qualities could not go unnoticed, and l-arginine has become one of the most common sports supplements. Moreover, scientific research has confirmed its therapeutic efficacy and safety for the body.
However, when it comes to the effectiveness of arginine supplementation in bodybuilding and sports, it has not been confirmed by multiple scientific studies conducted between 1993 and 2012. All researchers agree that high doses of arginine are not reflected in the level of nitric oxide in the body and on physical performance during training.
This discrepancy between theoretical premises and practical conclusions generates a lot of controversy regarding the advisability of taking this supplement by athletes and bodybuilders.
The main argument against L-arginine supplementation in sports is that it is classified as an unproven drug by the US National Institutes of Health and the Australian State Athletic Committee.
But the data obtained in studies also indicate that taking arginine does not reduce the production of this amino acid in the body and does not have negative consequences. And this means that you can without any risk try this supplement yourself and, based on your experience, draw conclusions about the degree of its effectiveness.
Many athletes who took pre-workout arginine experienced increased blood flow to their muscles - pumping - and other signs that the supplement was working. Obviously, the best criterion for evaluating the effectiveness of taking L-arginine in sports is one's own experience. This supplement is harmless, having tried to take it, you, without risking anything, will be able to estimate for yourself how much you need it.
Forms of release and admission rules
Arginine is produced:
- in tablets and capsules with a dosage of 500 mg, 750 mg and 1 g;
- in powder form;
- in vials with 21% solution for injection.
The recommended dose for athletes and bodybuilders is 1 g / 10 kg of body weight, the maximum daily dose is 10 g. The dosage should be increased gradually, starting with the minimum dose. Arginine injections must be prescribed by a physician. Arginine is taken in courses with monthly breaks.
You need to take arginine with food, dividing the daily amount into two doses. On training days, it is advisable to take the supplement 0.5 hours before training, and at night, to enhance the production of growth hormone, which is produced during sleep. Drink with a glass (200 ml) of water.
It is good to combine the supplement with the intake of creatine, other amino acids, and arginine is also often included in pre-workout complexes.
Side effects and contraindications
Oral side effects are rare. It can be:
- nausea;
- diarrhea;
- lowering blood pressure
- bitter taste in the mouth.
Contraindications include:
- individual intolerance;
- hypotension;
- schizophrenia;
- pregnancy and lactation.
To ensure the production of an oxygen oxide donor, it is imperative to ensure the supply of amino acids. Such an amino acid is represented L-arginine ... This substance is relatively inexpensive in cost, relatively harmless and effective. There are many types of arginine in nature, but each one has its own effect.
During the period of intense physical activity, use L-arginine
accompanied by a decrease in blood pressure in humans. This is because the body absorbs a lot more nutrients than usual, about twice as much. Each organ receives an equal amount of nutrients. In addition, the nitric oxide there is a property of expanding veins. And this becomes the reason that during physical exertion, the muscles are significantly denser.
L-arginine has 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 vasodilation... Bodybuilding calls such a process pumping... That is, pumping is the process of vasodilation, which is accompanied by an acceleration of blood flow. As a result, the muscles are saturated with oxygen and a large amount of nutrients. This becomes the reason for the rapid increase in muscle. Some time passes, and inside the muscle cell, the process of activating the anabolic environment takes place. Such an environment is essential 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 the passion for protein synthesis, which is the key to success in all sports. In addition to its main functions, this amino acid significantly improves the functioning of the body's immune system, in this it helps to achieve the best results under intense stress. 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 made with soy and legumes. Regular food, which contains L-arginine in small quantities - all dairy products, meat.
When the level rises nitric oxide, then the muscles begin to actively absorb amino acids and oxygen. To activate this process, you need to consume this supplement before training, approximately 40-50 minutes. You also need to provide an evening reception (before bed). This will ensure that muscle growth hormone is maintained. For the best absorption of arginine, it is recommended to take it on an empty stomach. If consumed after or after a meal, 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 they take 115 mg of this substance for each kilogram of their weight.
Our body is so designed that it is not able to directly assimilate protein. Protein is initially broken down into amino acids, which are needed for cell repair and synthesis, including muscle tissue repair. Amino acids can be liquid. In this form, it is better to use it for quick absorption.
Other features of taking arginine
- Before using amino acids in liquid form, you should first consult with a trainer. Following their recommendations, you can 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 liquid amino acids per day. All the same, this will not contribute to accelerated muscle growth. To maximize the benefits of these supplements, you do not need to limit yourself to eating regular meals containing protein.
- To prevent protein catabolism at night, you need to take one dose of the supplement half an hour before bedtime.
- To improve your results, you can consume amino acids in liquid form also on non-training days (after and before meals). But initially you need to discuss this matter with an experienced specialist. You should also follow this pattern before the competition.
- The intake of amino acids should be the way the experts recommended it to you. Basically, the recommendations are as follows - the application 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 should be chosen 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 a warehouse, and after opening the can you will have to use them for a long time, therefore it is important that the shelf life is maximum.
- It is also important to pay attention to the acidity level. An acidic solution (pH less than 5) can irritate the stomach lining. The same applies to a sufficiently alkaline solution (pH level above 9). The acidity level in the preparation should be neutral.
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 properties to the B vitamins.
It is considered conditionally irreplaceable, 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 found in nature, L-arginine is considered the most harmless and at the same time effective. Its important advantage is its relative cheapness.
The participation of L-arginine in metabolism is the production of enzymes. Without it, many systems could not function properly: 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 toxins from the body that arise during the processing of protein compounds;
- participates in the production of growth hormones;
- reduces the amount 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;
- contributes to the normalization of blood sugar levels in type II diabetes;
- positively affects the functioning of the liver and brain;
- increases the production of the hormone of joy - serotonin.
Women are interested in L-arginine primarily as a means that has 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 appreciated:
- the ability to increase the endurance of athletes;
- stimulation of accelerated recovery of muscle tissue;
- building muscle mass, accompanied by burning fat.
The list of contraindications is much less: individual intolerance, pregnancy and lactation; severe disorders in the work of the kidneys and liver; herpes, schizophrenia.
This is why it is so important to know how to properly take arginine, how long you can take it, how much and how to take it on training days and off days.
The best sports nutrition for gaining mass
How to take L-arginine
It is not for nothing that L-Arginine is so actively used by bodybuilders and athletes involved in strength sports. They especially need full 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 is from 3 to 9 g, maximum 10 g. Reception for beginners in bodybuilding should begin with a minimum dose, followed by a gradual increase.
In general, it is better to determine the dosage on an individual basis with 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 best time to take is considered to be half an hour before, during and after training.
It is believed that this time is sufficient for the beginning of an increase in the level of nitric oxide, due to which the capillaries expand and, as a result, more active oxygen consumption by the tissues.
This process is accompanied by the so-called pumping, when due to vasodilation, blood flow is accelerated and nutrients are supplied to the muscles. This, in turn, causes an increased set of muscle mass, which is one of the goals of bodybuilding.
Everyone knows that the human body cannot exist without protein. Composed of amino acids, it is the basic building block of all tissues. Part of protein and arginine. amino acid, the synthesis of which occurs under favorable circumstances. Many experts note that its synthesis has decreased significantly recently. This is due to age characteristics, various diseases, malnutrition and other adverse factors. Lack of arginine leads to a significant deterioration in health, so it is necessary for the body throughout its life.
Amino acid characteristic
Arginine - what is it? It is an amino acid that is produced in the body of a healthy person in the required amount. It is capable of converting into nitric oxide, which relatively recently was considered a very harmful compound that destroys all living things. But thanks to the will of chance in the study of drugs that affect cardiac activity, it was found that nitric oxide is able to dramatically relax the vessels. As a result of the experiments, it was proved that it is extremely important for humans. It participates in many biochemical processes, without which the body cannot exist at all.
How does arginine affect the human body?
Many have not even heard of arginine. What is it for? This amino acid is only produced under certain conditions. If there is even a slight pathology in the body, then the production of this compound is significantly reduced. In this case, a person has to take it in the form of a medicine or dietary supplements. The body in children cannot produce arginine by itself.
The benefits of the amino acid are great. It relaxes the walls of blood vessels, relieving their spasm. It is widely used in cardiology to relieve angina attacks. It also helps to improve blood circulation in the brain, reduces intraocular pressure, leads to increased blood flow to the genitals, and improves retinal microcirculation.
Arginine is an important constituent of the protein from which almost all organs are built. It is especially indispensable for muscles. This is why athletes looking to build muscle use supplements based on this amino acid.
Deficiency of arginine in the body leads to the progression of atherosclerosis, in addition, the kidneys and liver, which are responsible for detoxification and excretion of ammonia from the organs, begin to suffer. In the human body, a biochemical reaction occurs from the amino acid ornithine, which forms urea. With a lack of arginine, this process is disrupted, which increases the amount of urea.
This amino acid is a constituent of collagen, which strengthens cartilage and muscles. In addition, it improves erectile function and spermatogenesis. As you know, sperm is made of protein, so its quality improves.
Arginine is also involved in the process of apoptosis. What it is? Apoptosis is a programmed mechanism for the death of malignant cells. It is controlled directly by the body itself. It was noticed that at a low concentration of nitric oxide, the process of apoptosis is suppressed, and at a large amount, it is enhanced. This gives rise to hope that cancer patients can be cured without surgery.
With the help of arginine, insulin is produced, which helps to normalize blood sugar. He also takes an active part in the synthesis of growth.
Where is arginine found?
This amino acid is most often found in plant foods, meat. Its high concentration is in pumpkin seeds, pine nuts, walnuts. If you take meat, then there is a lot of arginine in raw chicken fillet, pork, salmon fillet. Slightly less of it is found in chocolate, peas, eggs, buckwheat bread and other products. But in order for the amino acid in the body to reach the required level, these products must be consumed in large quantities.
Arginine as a drug
This amino acid is produced in the form of dietary supplements, and is also included in various medications: cardiac, anti-burn, stimulating erectile function, designed to fight AIDS, which are the main element of the diet for patients after surgery.
If a person suffers from a lack of muscle mass, then arginine will come to the rescue, the action of which is aimed at building it. The remedy is taken one hour before or immediately after training.
Arginine is best taken with zinc, which enhances its effects. If there are no special instructions from the doctor, then arginine capsules are taken 1-2 times a day. Do not take more than 30 g of the drug. The duration of treatment should not exceed three weeks, otherwise the skin becomes thickened after the drug is withdrawn.
Can arginine harm the body?
What is the harm of arginine? And does he even exist? Yes, if abused. The following side effects may occur: tissue thickening, indigestion, decreased blood pressure, nausea, deformation of cartilage and joints, abdominal pain, weakness, diarrhea. In this case it is necessary to reduce the dose of the consumed drug until the side effects disappear. The amino acid, taken in large quantities, can cause inflammation of the pancreas, or pancreatitis.
Since arginine is involved in the synthesis of growth hormone, it is contraindicated for children to take it, otherwise a disease such as gigantism may occur. It is also undesirable for pregnant and lactating women with mental illness. It is better not to use it in case of herpes, in combination with preparations containing nitroglycerin and nitric oxide.
Conclusion
Many people are interested in the question: arginine - what is it? It is a common amino acid that can transform the body. It can accelerate or inhibit the aging process. Beauty and human health depend on it. With its shortage, various diseases develop, therefore, arginine-based drugs are taken to fill the deficit.
