Arginine in bodybuilding - instructions for use, benefits and harms

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.

What is arginine and why is it needed?

Arginine is a conditionally essential amino acid, the deficiency of which is not typical only for healthy adults. If there is a certain malfunction in the body (especially if the skin is damaged), the natural production of the substance slows down. Also, this amino acid must be obtained externally for children and people over 30 years of age.

There are 2 types of this substance:

l-arginine (most popular in sports nutrition);
d-arginine.

The amino acid has a direct effect on the circulatory system and the metabolic process, maintaining the required level of nitric oxide, being its most important source. Nitrogen oxides are also responsible for the condition of muscles, so their production is very important when playing sports.

Quite a lot of time has been spent studying the properties of arginine. It does not cause any harm to health if you do not allow its excess in the body. The benefits of the connection are as follows:

Vessels dilate;
Regenerative processes are accelerated;
The amino acid affects the synthesis of hormones;
Participates in spermatogenesis;
Stops liver detoxification;
Stops inflammatory processes;
Supports libido in women and erectile function in the stronger sex, thanks to the flow of blood.

Properties of L-arginine

This form of amino acid is similar to the B vitamin in terms of chemistry and its effect on the body. Its deficiency can lead to a malfunction of the heart, a loss of strength, a deterioration in the condition of blood vessels (atherosclerosis can develop and lead to blood clots), and the endocrine system can also be severely damaged.

L-arginine relaxes muscles, improves cellular nutrition (muscle mass indicators), and removes lactic acid.

L-arginine is beneficial:

At the initial stage of hypertension. Its high level in the bloodstream prevents the development of hypertension;
For weight loss. Accelerates fat burning;
For type 2 diabetes. Arginase, which is synthesized by the body of an unhealthy person, leads to the destruction of the L-form of the amino acid naturally produced by the pituitary gland;
When physical activity increases, endurance improves.

Nosological classification (ICD-10)

B19 Viral hepatitis, unspecified
D84.9 Immunodeficiency, unspecified
E11 Non-insulin-dependent diabetes mellitus
E61.8 Insufficiency of other specified nutrients
E63 Physical and mental overload
F52.2 Insufficiency of genital response
I10 Essential (primary) hypertension
I15 Secondary hypertension
I25.9 Chronic ischemic heart disease, unspecified
I70 Atherosclerosis
K74 Fibrosis and cirrhosis of the liver
K80 Gallstone disease [cholelithiasis]
K81 Cholecystitis
N46 Male infertility
R62 Lack of expected normal physiological development

L-arginine for women and men

The use of amino acids in the field of bodybuilding has raised many doubts among the fair half of humanity about the effectiveness of this substance for them. But experts prove that arginine is beneficial for women in moderate doses. Nutritionists use it as a means for weight loss and include it in some fitness cocktails, and cosmetologists recommend preparations with arginine for hair and the fight against wrinkles.

The amino acid can not only accelerate muscle growth. Arginine for men also effectively affects the reproductive system and helps with the threat of infertility and is included in treatment to restore potency.

Other connection effects

It has also been proven that arginine:

removes protein breakdown products, in particular ammonia, from the body;

strengthens the heart muscle and controls blood pressure;

regulates glucose metabolism and insulin secretion, which helps reduce the symptoms of diabetes;

relieves migraine headaches;

slows down the growth of cancer cells;

reduces inflammation in the genitourinary system;

indirectly increases the synthesis of omega-3;

increases the body's defenses;

slightly improves cerebral circulation, increasing memory, concentration, reaction and learning ability.

How to take arginine for athletes

Arginine has been used in bodybuilding for a long time. It has the following effects on the athlete’s body:

Strengthens the supply of oxygen to tissues;
Activates an accelerated muscle recovery process;
Delivers creatine to muscle fibers;
Stimulates the production of growth hormone.

Before learning how to take el-arginine, it is necessary to determine the exact body weight of the athlete. The optimal dose is 115 mg of the substance per kilogram of weight. That is, the daily dosage is calculated using the formula: multiply your weight in kg by 0.115. Typically, the amino acid is used in conjunction with other supplements, such as creatine.

For weightlifting athletes, the recommended dose is 3-9 g per day in several doses on an empty stomach. It is better not to exceed the specified grams, because the body simply does not need an excess of amino acids (unless, of course, you are a super heavyweight);
Beginner bodybuilders are better off starting at the low end (3g) and gradually increasing the amount;

On training days, the drug is taken half an hour before physical activity, in the middle of strength training and half an hour after its completion. This instruction for taking arginine will help maintain the desired balance of nitric oxide, which enriches muscle fibers with oxygen. At the same time, blood flow increases, creating a pumping effect;
On rest days, take it one hour before or after meals three times a day;
The substance is strictly incompatible with alcohol and fatty foods;
L-arginine is most effective in liquid or powder form. If you take this amino acid in tablets, it is better not to chew them and wash them down with plenty of liquid without gas.

Features of sports nutrition based on the substance

There are two forms of the compound - L- and D-isomers, but only L-arginine has biological activity. In sports supplements it is presented in pure form or in the form of salts of hydrochloric or alpha-ketoglutaric acid. Hydrochloride and alpha-ketoglutarate have higher bioavailability compared to the pure substance and provide stronger effects in lower doses.

The amino acid can also be present in amino acid complexes designed to close the protein window after intense training, protein mixtures, the main task of which is to increase the volume of lean muscle mass, and energy drinks that mobilize the body's energy resources.
Since arginine, by activating blood flow, improves the transport of nutrients to muscle cells, it is reasonable to combine its intake with the use of creatine, a nitrogen-containing carboxylic acid involved in energy metabolism in muscle cells. Aminocarboxylic acid acts as a transport system: it accelerates the delivery of creatine, but does not in any way affect the level of its absorption.

Side effects and contraindications for taking L-Arginine

A synthetic (not natural) amino acid that exceeds the permissible dosage can harm (not a fact) people with the following diseases:

Active herpes;
Liver dysfunction;
Asthma;
Various central nervous system disorders and mental disorders;
Impaired kidney function.

Infants, nursing and pregnant women are also not recommended to take this drug (and there is no point in not using it for such people). Other athletes should be careful when using the amino acid because individual intolerance may occur. Overdose entails the following side effects:

Joint deformation;
Pressure drop;
Diarrhea, nausea;
Increase in body weight;
Digestive problems;
Thickening of cartilage tissue.

Combining amino acids with supplements

Since arginine is a kind of transport network for the delivery of nitrogenous compounds to necessary tissues, it is added to pre-workout complexes. The combination of an amino acid with creatine is considered extremely successful, since the latter reaches muscle tissue faster. In this case, they talk about increasing their performance.

To improve pumping, it is common to combine arginine with citrulline.

The optimal option for the relationship of the amino acid with lysine, vitamins C and E is considered to be because the herpes virus is blocked, and the absorption of proteins is improved.

Products containing arginine

The natural version of this amino acid, which comes from food, is the healthiest. Arginine is found in considerable quantities in food: a portion of meat or a glass of milk can prevent a deficiency of the substance. Its main sources are protein-rich foods:

Milk;
Eggs;
Peanut;
Fish, seafood;
Cereals;
Chocolate;
Cottage cheese;
Chicken, pork, duck;
Raisin;
Almonds, walnuts and pine nuts;
Sesame and pumpkin seeds.

General information

So what is arginine? First of all, it is an amino acid that our body receives from protein. Unlike other amino acids, arginine is not independent and can be synthesized by the body from other components.

As is the case with the use of all other sports supplements, excessive abuse of arginine leads to the fact that our body ceases to synthesize its own arginine. For this reason, after unloading and refusing an increased amount of protein rich in the amino acid arginine, dysfunction of some body systems is possible.

At the same time, unlike other proteins, the body’s natural need for arginine is much lower. In fact, we get the same addiction as with creatine. When the need is low, the body practically does not produce this acid on its own. In turn, this leads to the fact that the amount of arginine produced by the athlete is significantly reduced. At the same time, arginine is poorly absorbed from food due to its replaceability - when absorbed, it breaks down into those amino acids from which it is built independently. This is why arginine supplements are so popular.

Where to buy Arginine and how much does it cost?

Drugs sold at pharmacies usually contain low concentrations of the amino acid. Their price is relatively low, but their effectiveness is quite low. You can also buy the supplement in specialized sports nutrition stores, where they offer more expensive products with a high concentration of the substance. The cost in online stores varies significantly depending on the manufacturer, release form and amount of the active substance. For example, a jar of 100 capsules with an amount of active substance of 500 mg will cost approximately 850 rubles.

Reviews from athletes about L-Arginine

Real reviews from athletes are written mainly about arginine as part of dietary supplements or pre-workout complexes. Some athletes say that taking these supplements has no effect and results do not change. Others, on the contrary, describe changes for the better and new achievements in the training process. A careful analysis of the comments makes it clear that the supplement itself generally does not work. Its use must be combined with an individual training plan, as well as proper sleep and nutrition.

Release forms

The pharmaceutical industry offers arginine in various forms:

pills;
capsules;
powder;
liquid appearance;
injections.

A single serving is impressive in its range: 500-16000 mg. Athletes are offered to purchase amino acids in combination with other substances or separately.

There are 3 forms of arginine:

L-arginine;
alpha-ketoglutarate;
ethyl ether.

It is believed that the first variety is absorbed worse than the remaining two.