{"id":14309,"date":"2021-08-30T15:34:11","date_gmt":"2021-08-30T13:34:11","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=14309"},"modified":"2021-09-06T14:00:31","modified_gmt":"2021-09-06T12:00:31","slug":"arginine-benefits","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/sport-nutrition\/food-supplements\/goals-dietary-supplements\/amino-acids\/arginine\/arginine-benefits\/","title":{"rendered":"Arginine Benefits"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t

\r\n Arginine is a non-essential amino acid, which means that the body is \r\n able to produce it itself from other amino acids (citrulline for \r\n example). Being non-essential on the other hand does not mean that an \r\n exogenous contribution has no interest because arginine<\/strong> has many \r\n interests both in improving physical performance and on health via its \r\n roles on blood circulation and hormone production.\r\n <\/p>\r\n

\r\n Sources of arginine\r\n <\/h2>\r\n

\r\n Although the body is capable of producing arginine, this amino acid is \r\n sometimes referred to as semi-essential because sometimes endogenous \r\n synthesis is not sufficient to cover requirements. This is why it is \r\n sometimes necessary to supplement it through the diet or food \r\n supplements to ensure that the body functions properly. But which foods \r\n contain arginine?\r\n <\/p>\r\n

\r\n Meats\r\n <\/h3>\r\n

\r\n Meat is an interesting source of arginine. Poultry in particular, \r\n because up to 1. 9% can be found in turkey or chicken 1. Among the \r\n sources of animal origin, pork is also rich in arginine with a quantity \r\n of around 1. 9%. This is slightly more than beef, which contains an \r\n average of 1. 7% 1\r\n <\/p>\r\n

\r\n Seeds and nuts<\/strong>\r\n <\/h3>\r\n

\r\n This amino acid is found in large quantities in many seeds and nuts, in \r\n fact nuts themselves, almonds or sesame seeds can contain up to 3g of \r\n arginine per 100g! But the most concentrated food seems to remain the \r\n pumpkin seed which contains up to more than 5g per 100g! The problem is \r\n that it is not easy or advisable to consume such quantities of seeds, \r\n because of the carbohydrate or fat intake that this can represent.\r\n <\/p>\r\n

\r\n Legumes\r\n <\/h3>\r\n

\r\n Naturally rich in protein, legumes are rich in amino acids and some in \r\n arginine. This is particularly true of lentils and chickpeas, which can \r\n contain up to 2g per 100g of arginine.\r\n <\/p>\r\n

\r\n There are also other foods such as brown rice and other cereals that \r\n contain this amino acid. The problem is that in order to get health \r\n benefits, the doses often have to be higher than the amounts provided by \r\n the diet.\r\n <\/p>\r\n

\r\n This is where arginine-based food supplements (Arginine HCL, AAKG. . . ) \r\n are interesting.\r\n <\/p>\r\n

\r\n The benefits of this amino acid are indeed very numerous.\r\n <\/p>\r\n

\r\n Arginine and physical performance\r\n <\/h2>\r\n

\r\n Congestion<\/strong>\r\n <\/h3>\r\n

\r\n Arginine is very often used by bodybuilders with training. This is \r\n because arginine has the ability to increase vasodilation, allowing for \r\n better congestion also known as "pumping". Plasma arginine is a \r\n precursor to a compound called nitric oxide. The latter has the capacity \r\n to improve vasodilation by relaxing the endothelial cells of the blood \r\n vessels, thus increasing their diameter.\r\n <\/p>\r\n

\r\n However, arginine supplementation is difficult to increase plasma \r\n arginine and therefore nitric oxide production. Unless it is combined \r\n with citrulline supplementation.\r\n <\/p>\r\n

\r\n Endurance<\/strong>\r\n <\/p>\r\n

\r\n Because of its potential action on the production of nitric oxide and \r\n the dilation of blood vessels, the muscle is better irrigated. As a \r\n result, the muscle and muscle cells are better supplied with the \r\n nutrients and oxygen that are essential for their functioning.\r\n <\/p>\r\n

\r\n Some efforts are very demanding in terms of energy and oxygen, but they \r\n can also lead to a significant production of lactic acid. This component \r\n is a waste product produced during anaerobic (without oxygen) lactic \r\n effort which causes a burning sensation, muscle pain and cramps if it \r\n remains in the muscle for too long. Vasodilatation therefore helps to \r\n better manage and eliminate the excess lactic acid and thus mitigate the \r\n side effects of these metabolic processes.\r\n <\/p>\r\n

\r\n Muscle development<\/strong>\r\n <\/h3>\r\n

\r\n Once ingested, arginine has the ability to stimulate the pituitary gland \r\n which is responsible for the production of growth hormone 5. This \r\n stimulation increases the levels of growth hormone circulating in the \r\n body. This is known to stimulate the recovery of muscle cells damaged by \r\n training, and also muscle growth. Apart from its role in anabolism, \r\n growth hormone is involved in many metabolic processes. It also \r\n regulates the metabolism, reduces body fat and optimises the functioning \r\n of the organs. 6.\r\n <\/p>\r\n

\r\n Arginine and health\r\n <\/h2>\r\n

\r\n Blood pressure
<\/strong>\r\n <\/h3>\r\n

\r\n Hypertension is a major cause of morbidity and mortality, as it can lead \r\n to serious problems such as stroke or cardiac arrest. Although genetics \r\n play an important role in the development of hypertension, nutrition is \r\n also very important. Indeed, high blood pressure is associated with \r\n altered nitric oxide metabolism and high oxidative stress. Since \r\n arginine regulates nitric oxide levels, it is linked to the risk of \r\n developing hypertension. Indeed, one study showed that arginine \r\n supplementation increases nitric oxide synthesis and improves \r\n endothelial function in subjects with hypertension 7.\r\n <\/p>\r\n

\r\n Erectile dysfunction<\/strong>\r\n <\/h3>\r\n

\r\n Sexual function is regulated in part by the ability of the penis to fill \r\n with blood. And so, erectile dysfunction can be the result of the \r\n vessels having difficulty carrying blood to the reproductive organ. \r\n Because of arginine's action on nitric oxide synthesis, supplementation \r\n may help to promote blood flow to the penis.\r\n <\/p>\r\n

\r\n In men with low levels of nitric oxide, a study has shown that a daily \r\n intake of 5g of arginine improves the quality of erections.\r\n <\/p>\r\n

\r\n The immune system<\/strong>\r\n <\/h3>\r\n

\r\n Arginine is an amino acid that has been used for many years, often in \r\n combination with other substances, to boost immunity. Studies have shown \r\n a link between arginine metabolism and the action of myeloid cells \r\n (cells that give rise to immune components). Indeed, arginine would have \r\n the capacity to prevent the accumulation of MSC (Myelin suppressor \r\n cells). These cells are very present in tumour cells and their function \r\n is to destroy the myeloid cells and thus disturb the immune system. \r\n Treatment with arginine therefore contributes to the proper functioning \r\n of this part of the immune system 9.\r\n <\/p>\r\n

\r\n Kidney function<\/strong>\r\n <\/h3>\r\n

\r\n The catabolism of proteins leads to the production of ammonia, a toxic \r\n compound that must be eliminated by the kidneys through the urea cycle. \r\n If this substance is not eliminated, it can lead to undesirable effects \r\n in the long term. As arginine is involved in the urea cycle, it helps to \r\n detoxify the kidneys and thus better manage this metabolic waste product \r\n 10.\r\n <\/p>\r\n

\r\n In summary, this amino acid has many beneficial effects often linked to \r\n its ability to stimulate nitric oxide activity. Whether it is for muscle \r\n growth, muscle soreness due to exercise, sexual function or blood \r\n pressure, arginine has shown positive results in numerous studies.\r\n <\/p>\r\n

\r\n Finally, although it has few known side effects to date, it is best to \r\n consult a health professional before taking arginine if you have heart \r\n or kidney problems to avoid any adverse effects.\r\n <\/p>\r\n

\r\n Bibliography\r\n <\/h2>\r\n

\r\n 1. https:\/\/ndb. nal. usda. \r\n gov\/ndb\/nutrients\/report?nutrient1=511&nutrient2=505&nutrient3=&fg=&max=25&subset=0&offset=0&sort=c&totCount=5070&measureby=m\r\n <\/p>\r\n

\r\n 2. Jin RC, Loscalzo J. Vascular Nitric Oxide: Formation and Function. J \r\n Blood Med. <\/em>2010;2010(1):147\u2013162. doi:10. 2147\/JBM. S7\r\n <\/p>\r\n

\r\n 3. Schwedhelm E, Maas R, Freese R, Jung D, Lukacs Z, Jambrecina A, \r\n Spickler W, Schulze F, Boger RH. Pharmacokinetic and pharmacodynamic \r\n properties of oral L-citrulline and L-arginine: impact on nitric oxide \r\n metabolism. Br J Clin Pharmacol 2008\r\n <\/p>\r\n

\r\n 4. Korthuis RJ. Skeletal Muscle Circulation. San Rafael (CA): Morgan & \r\n Claypool Life Sciences; 2011. Chapter 4, Exercise Hyperemia and \r\n Regulation of Tissue Oxygenation During Muscular Activity.\r\n <\/p>\r\n

\r\n 5. Scott R. Collier. Growth hormone responses to varying doses of oral \r\n arginine. Growth Hormone & IGF Research April 2005,Volume 15, Issue 2, \r\n Pages 136-139\r\n <\/p>\r\n

\r\n 6. Frisch H. Growth hormone and body composition in athletes. J \r\n Endocrinol Invest. 1999\r\n <\/p>\r\n

\r\n 7. Vasdev S, Gill V. The antihypertensive effect of arginine. Int J \r\n Angiol. <\/em>2008;17(1):7\u201322.\r\n <\/p>\r\n

\r\n 8. Klotz T, Mathers MJ, et al. Effectiveness of oral L-arginine in \r\n first-line treatment of erectile dysfunction in a controlled crossover \r\n study. Urol Int. 1999;63(4):220-3.\r\n <\/p>\r\n

\r\n 9. Petar J. Popovic, Herbert J. Zeh, Juan B. Ochoa, Arginine and \r\n Immunity, The Journal of Nutrition, Volume 137, Issue 6, June 2007, \r\n Pages 1681S-1686S\r\n <\/p>\r\n

\r\n 10. Zieve L. Conditional deficiencies of ornithine or arginine. J Am \r\n Coll Nutr<\/em> 1986;5:167-76\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Arginine is a non-essential amino acid, which means that the body is able to produce it itself from other amino acids (citrulline for example). Being non-essential on the other hand…<\/p>\n","protected":false},"author":71,"featured_media":28169,"parent":14211,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/14309"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=14309"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/14309\/revisions"}],"predecessor-version":[{"id":14351,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/14309\/revisions\/14351"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/14211"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/28169"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=14309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}