Stepping into the world of fitness, beginners will often feel overwhelmed with supplements that may seem foreign to laymen but are elixir to the veterans in the community, one such supplement being ‘L-Arginine.’
Credited with claims such as stimulation of muscle growth, L-arginine is a popular choice amongst bodybuilders given its safe nature as it is an amino acid that is already present in our diets. To understand its role in muscle building and recovery better let’s delve into this ultimate guide we have compiled to help settle your doubts and queries.
What is L-Arginine?
In simple terms, L-arginine is an amino acid that aids in building protein in the body.
Does your body produce L-arginine? Yes, our body is capable of producing all the L-arginine one needs. It can also be found in protein-dense foods such as:
● Turkey
● Pork loin
● Chicken
● Pumpkin seeds
● Soybeans
● Peanuts
● Spirulina
● Dairy
● Chickpeas
● Lentils
While it is possible for some people that food consumption alone may not provide enough L-arginine to meet their needs. Therefore, they need to discuss their options for supplementing L-arginine in their diets.
L-arginine can also be supplemented both orally and topically. It acts as a vasodilator (dilating blood vessels) that is used by people who are under L-arginine treatment for heart conditions and Erectile dysfunction.
L-arginine is categorized as semi-essential or conditionally essential which means that it is essential under certain circumstances and conditions such as infancy, pregnancy, critical illnesses and trauma.
Additionally, L-arginine is involved in several different bodily functions such as wound healing, and waste removal from the body by helping the kidneys, dilate and relax the arteries for smooth blood flow.
What does L-arginine do?
L-arginine is crucial to the function of the body as it helps in building protein that repairs muscles, heals wounds, and immune function, regulation and releases hormones and cell division.
While the body produces enough L-arginine one needs, certain people such as athletes, the elderly and people with certain medical conditions, may need L-arginine that exceeds the amount the body is capable of producing on its own, or that can be obtained through diets.
How Does L-arginine Work?
L-arginine is a precursor for nitric oxide (NO); which is an essential component of the human body that is involved in the stimulation of hormones, blood vessel dilation and regulation and signaling of neurotransmission. (1)
The L-arginine that is turned into nitric oxide by our body, plays a crucial role in endothelial function (controls blood flow) relaxation of vascular smooth muscles and dilation that aids in the blood flow impacting muscle performance (2), improved strength and building lean muscles.
There are still several areas that researchers are yet to explore in regard to L-arginine’s effects on the human body. It is essential to evaluate its risks and benefits before using it. Let’s look into some of these benefits and risks.
L-Arginine benefits
1. L-Arginine for Resistance training & DNA damage
Studies have shown supplementation of L-arginine provides increased nutrient support to the skeletal muscle and aids in the removal of metabolites after exercise which makes it a promising supplement for resistance training. (3)
A study was conducted with twenty-three Wistar rats that were divided into 4 groups to evaluate the effect of L-arginine supplementation and resistance training on DNA damage. It was found that L-arginine supplementation showed a synergistic effect with resistance training to provide leukocyte genomic stability (prevention of DNA damage.) (4)
2. L-Arginine for Muscle Growth
L-arginine is necessary for synthesising most of the proteins in the body that help in muscle growth. When there’s a growth in the size of muscle L-arginine sends a signal to the muscle cells which encourages the release of growth hormone and aids in the fat metabolism.
This leads to lean and toned muscle which is an ideal result for every bodybuilder. It reduces the fats that are stored underneath the skin and aids in muscle growth.
A study was conducted to present the benefits of L-arginine on muscle mass by supplementing L-arginine powder to 24 pigs over 60 days. The pigs experience an average increase of 5.5% in the skeletal muscle and a decrease in fat by 11%. This showed that L-arginine supplements promote muscle gain and reduce body fat. (5)
Further studies have shown similar findings in the implementation of L-arginine supplements into one’s lifestyle can lead to overall muscle growth.
3. L-Arginine increases Endurance
L-arginine supplements help in increased blood flow due to its vasodilation improves oxygen delivery to the muscles and is crucial for endurance sports.
The healthy flow of oxygen helps boost energy and reduces fatigue enabling the athletes to perform with full strength during matches and workouts.
4. L-arginine reduces Recovery Time
A study was conducted with 28 male active football players who played in amateur leagues that received regular training between the ages of 18-30 participated in the study. They were given L-arginine supplements to measure their recovery time. It was found that L-arginine accelerated the excretion of lactic acid from the body and helped decrease the amount of fat stored in the body which led to rapid recovery from muscle injuries. (6)
5. L-Arginine for Immunity
L-arginine takes the free radicals and helps in increasing the effectiveness of cells in the immune system.
The stress that builds up due to bodybuilding both mentally and physically increases the chances of infections and muscle damage. L-arginine helps boost immunity and overall health to keep the damage at bay.
6. L-Arginine for Athletic Performance
There has been evidence that suggests L-arginine supplements can increase athletic performance.
Research conducted in nine healthy men who consumed a 6g supplementation of L-arginine powder or placebo were asked to perform a series of exercises varying from moderate intensity to severe intensity. The results showed that compared to the group that was given a placebo the L-arginine group had significantly enhanced tolerance and took longer to show signs of tiredness when performing high-intensity exercises (7)
7. L-arginine for Prominent Muscles
Its popularity has already been established among bodybuilders and fitness enthusiasts. One of the specific reasons for that is its vasodilatory effect of nitrogen monoxide which leaves muscles bulging and feeling firm.
It makes the veins more prominent and gives it a more voluminous look. Amino acids have a massive impact on the muscle appearance which makes L-arginine supplement ideal for shredding.
8. L-arginine for Blood flow
L-arginine supplements are commonly known to lower blood pressure in people with high blood pressure issues that affect the arteries in the lungs and the right side of the heart.
L-arginine helps regulate blood pressure by relaxing the cells that makeup blood vessels. A study found that supplementation of L-arginine both orally and intravenous (IV) significantly reduced systolic and diastolic blood pressure in adults with high blood pressure. (8)
9. L-Arginine for Stamina
L-arginine supplements are turned into nitric oxide in the body that promotes oxygen and the flow of nutrients to the muscles through the dilation of blood vessels.
This helps enhance workouts by delaying fatigue and aiding in protein transfer to the muscles by increasing blood circulation and maintaining stamina throughout the exercise.
10. L-Arginine for weight loss
Obesity is the leading cause of chronic diseases such as cardiovascular disease, Type 2 diabetes, psychological disorders and muscular diseases.
A study conducted suggests that intake of a high dosage of L-arginine might help in reducing weight circumference (9) Although it is strictly advised to consult a healthcare professional before administering high doses.
L-Arginine side effects
While a controlled dosage of L-arginine is generally safe. There might be some side effects such as:
● Diarrhoea & Nausea
● Bloating & abdominal pain
● Headaches
● Allergies
● Underlying asthma symptoms affected by inflammation
L-arginine isn’t recommended for people who have suffered a recent cardiac arrest as it might increase the risk of severe effects.
L-arginine dosage per day for bodybuilding
L-arginine supplement dosage for people wanting it for bodybuilding depends on their age and existing health conditions.
A study has shown that a dosage of up to 30 grams per day is considered safe amongst most adults. The participants were administered 15-30 g of L-arginine supplement without showing any adverse effects. (10)
Individuals must research the manufacturer’s claims about their product before buying them. The Food and Drugs Administration (FDA) might not specifically regulate dietary supplements as medication; hence it may contain more or less dosage than mentioned on the label. A little research into the brand and its line of product credibility can ensure better results and benefits.
Conclusion
It has been established that L-arginine is an essential amino acid that the body requires to function properly. There are several natural ways to obtain it by consuming it through animal or plant-based products. It can also be obtained by L-arginine supplements.
The supplements can support cardiovascular health, decrease blood pressure, prevent type 2 diabetes enhance athletic performance, build muscle mass and several other benefits.
It also comes with its set of side effects that can be prevented by consulting with your healthcare giver and setting the best course of action that suits your body and lifestyle.
FAQs
1. Does L-arginine help muscle growth?
L-arginine is an amino acid that plays a role in nitric oxide production, which may enhance blood flow to muscles. While it’s involved in muscle metabolism, evidence on direct muscle growth benefits is inconclusive.
2. Does L-arginine increase size?
L-arginine is often marketed as a supplement to support muscle growth and vasodilation, potentially leading to increased blood flow.
3. What happens when you take L-arginine daily?
When taken daily, L-arginine can potentially increase nitric oxide production, improving blood flow and cardiovascular health. It may support exercise performance, wound healing, and immune function.
4. How does L-arginine help with growth?
L-arginine is a precursor to nitric oxide, a vasodilator that enhances blood flow. Improved circulation can potentially support nutrient and oxygen delivery to muscles, aiding in exercise performance and recovery.
5. Does L-arginine work immediately?
L-arginine may have immediate effects on blood flow due to its role in nitric oxide production.
6. Is L-arginine safe for kidneys?
In individuals with pre-existing kidney conditions, excessive L-arginine intake may worsen kidney function.
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