Many people currently use food supplements for a variety of reasons: whether it is for therapeutic purposes to meet vital needs or more so for specific purposes such as, for sportsmen, to have good muscles but also to increase their physical performance.
Among the elements that can be found in these food supplements, there is arginine. This is a semi-essential nutrient for the body, a substance like any other. It is also an essential element associated with the development of muscle mass and facilitates blood circulation.
What is arginine?
L-arginine, or more commonly known as Arginine, is an amino acid that is part of the 20 proteins in the living body. Although its presence is more or less essential in the body, it plays a very important role, especially in various phases of metabolism. The element was first discovered in 1886, and in 1932 it was noted that arginine was an essential element in the body's elimination of ammonia and an essential factor in the synthesis of creatine.
However, it is mainly involved in the rapid healing of wounds. The body
creates nitric oxide (NO) from arginine, an element that ensures the
dilation of blood vessels during intense sports training, and thus
develops the muscles. It is also involved in the proper functioning of
the immune system and ensures the secretion of certain hormones.
However, when taken orally, arginine does not produce more growth
hormone in resting subjects.
Why take arginine?
L-arginine is a substance that is present in the body through the consumption of various foods. The L-arginine that is synthesised produces an amino acid, but the body only produces what it needs. In some cases, arginine supplements have a beneficial effect on the human body:
- Researchers have been able to demonstrate a significant increase in nitric oxide levels in people taking arginine supplements, which facilitates blood circulation, as nitric oxide is a dilating agent for blood vessels. This anabolic virtue is of interest for muscle growth and thus physical performance.
- Arginine is also very useful in the case of erectile dysfunction. The nitric oxide produced by arginine relaxes the vessel walls, which ensures a good erection. The Nobel Prize for Medicine was awarded in 1998* to the team of researchers who were able to treat erectile dysfunction with arginine.
- Sleep can also be improved by taking arginine, as it ensures the elimination of ammonia during protein assimilation. The overabundance of ammonia in the body causes disorders in certain parts of the body such as the brain, which leads to disturbances in the functioning of the brain. In addition, according to theJournal of Endocrinological Investigation, it would allow the secretion of melatonin, the sleep hormone.
- Arginine has a strong influence on the hormonal regulatory system, particularly on the adrenal glands and the pituitary gland. Scientists have also been able to demonstrate arginine's ability to enhance the formation of collagen, which is an ideal protein for bone development.
- It participates and plays a role in cell division and is strongly involved in wound healing, and helps burn fat.
Arginine in bodybuilding
Amino acids such as arginine produce protein, but they also perform other functions. A good blood circulation is more than necessary in sport and bodybuilding. Arginine is an indispensable part of this. It increases the blood volume, thus facilitating the transport of oxygen. It is very active in muscle development and growth. Therefore, in order to improve their sports performance, it is not inadvisable to take an arginine supplement.
When muscle mass increases, arginine contributes to the secretion of certain hormones, notably growth hormone. Taking arginine when building muscle is very beneficial, as one study** found that this non-toxic substance, which is found in many foods, not only helps the body burn fat during workouts, but also promotes the formation of muscle tissue.
When and how to take arginine?
L-arginine is an essential substance for those who want to achieve optimal results in bodybuilding. To obtain a consistent result, it is preferable to take a dose of 3 g to 5 g before each training session. It is recommended that this dose be taken daily for those who do intense bodybuilding on a daily basis.
Pregnant women are not advised to take arginine supplements, nor are
they advised to do so while breastfeeding.
Few side effects have been
noted in the case of overdose, as it is easily assimilated by the body.
However, in the case of arginine deficiency caused by congenital
diseases, the undesirable effects are numerous: difficulty in healing
wounds, hair loss, immune system failure. Arginine deficiency can also
cause adverse effects such as insomnia, headaches and diarrhoea.
Foods rich in L-Arginine
Arginine is a non-essential amino acid, its benefits such as the elimination of ammonia by the body, the improvement of sports performance, a better synthesis of creatine, or its role in the division of cells to promote healing, can be obtained via the diet.
Arginine can be found in plants such as vegetables and several cereals such as brown rice, soy, but also in red meats, fish and nuts.
Bibliography
*Furchgott, R. F. , Ignarro, L. J. & Murad, F. (1998) Für ihre Arbeiten über die Rolle von Stickoxid als Signalstoff im Herz-Kreislauf-System Medizin-Nobelpreis
**Dietary l-Arginine Supplementation Reduces White Fat Gain and Enhances Skeletal Muscle and Brown Fat Masses in Diet-Induced Obese Rats
