Arginine in sports and bodybuilding: benefits, harm... uselessness. Comparison of points of view of popular Internet resources and scientists

Arginine in sports (and bodybuilding in particular) is one of the most popular types of sports nutrition.

It is taken to stimulate the natural production of growth hormone, as well as dilate blood vessels and enhance the effect of creatine. This is a definite benefit for those who play sports... if that's the case.

Main thoughts:

Popular Internet resources on bodybuilding are characterized by an affirmative style of narration about the benefits of various types of sports nutrition, even where scientists say “unlikely.” This also applies to the benefits of arginine in sports.

Clinical studies on the effectiveness of arginine for increasing growth hormone are very controversial

Taking arginine in large doses increases growth hormone levels, but significantly reduces the levels of other amino acids in the blood

“There is not a single study that confirms that taking arginine orally before exercise increases growth hormone production or leads to increases in muscle mass or strength.”

Scientists say that taking arginine does NOT affect the effectiveness of creatine

It is generally accepted that taking arginine in supplement form stimulates the production of nitric oxide in the blood, which dilates blood vessels, improving blood flow to the muscles. Scientific research shows that this is not always the case.

The available scientific data regarding the actual benefits of taking arginine in sports are very contradictory: in some experiments, scientists observe changes in indicators important for athletes, in others - not. Level of training probably matters

Scientific studies confirm the effectiveness of arginine for weight loss in animal and human experiments. But remember that no supplement will ever solve the problem of poor nutrition.

Theoretically, arginine should be a good sports nutrition drug for increasing endurance. However, this property does not have unambiguous scientific confirmation due to the inconsistency of studies of its effect on the level of nitric oxide in the blood and the concentration of muscle fatigue markers

Arginine is considered a safe sports supplement. The harm of arginine in overdose most often manifests itself in digestive side effects. Taking it may worsen the manifestation of herpes

If you study popular resources that write notes on the benefits of various types of sports nutrition regarding arginine (bodybuilding.com, flexonline.com were on the first search page), then it becomes a shame that you still do not use arginine: the list of benefits is amazing.

Even more surprising is the persuasiveness and uncompromising nature of statements characteristic of these sites: in all issues in which scientists tactfully avoid unambiguous statements, because The scientific base is very weak, the authors of Internet resources are absolutely sure.

The well-known “guru” in matters of understanding the merits of sports nutrition in bodybuilding, Jim Stoppani, for example, who plays the role of an expert on both mentioned platforms, almost always appeals to scientific research, but very rarely provides links to them...

It’s quite normal for him to express himself like this: “one study in 2006 showed...”. Dear Jim, In 2006, scientists were researching millions of different things...

To fully distrust this “guru”, take a look at one of Jim’s own paradoxical studies, mentioned in the material How to take BCAA amino acids and is it worth it? Maybe better protein?, in which he demonstrated that BCAA amino acids allow you to build several kilograms more muscle mass than whey protein... amino acids from a certain manufacturer with whom he has friendly relations...

In this article we will talk about what arginine is and why it is needed in bodybuilding and other sports, about its benefits and harms.

And we’ll do all this in a comparative style: compare information from popular sites and scientific sources.

We recommend a similar approach in studying the benefits or uselessness of all sports supplements, pharmacological drugs and diets.

Popular Internet resources on bodybuilding are characterized by an affirmative style of narration about the benefits of various types of sports nutrition, even where scientists say “unlikely.” This also applies to the benefits of arginine in sports.

We recommend : Is protein harmful to health? Scientific facts

The use of aminocarboxylic acid in bodybuilding

Bodybuilders value AMK as a nitrogen donor. Once in the body, the compound is exposed to a group of enzymes called NO synthase (NOS). In the endothelium (inner layer) of blood vessels, these enzymes convert arginine into nitric oxide, which passes to neighboring smooth muscle cells that regulate the lumen of the arteries and relaxes them. As a result, blood vessels dilate, blood pressure drops, and the supply of oxygen and nutrients to tissues increases. This effect is very important for high-quality muscle nutrition.

In addition, if a bodybuilder, after taking L-arginine, begins to perform pumping exercises (that is, repeating the same type of movements, making minimal pauses), blood will rush sharply to the muscles and cause them to swell. Muscles pumped with blood are about 10% larger than normal. At the same time, the athlete feels a specific feeling of fullness; It’s even difficult for him to bend his arm, his biceps seem so “iron”. At this volume, blood is retained in the muscle tissue for a short time, but this time is enough to take a few successful photographs or perform in a competition. And although the answer to the main question of the article has been given, do not rush to turn the page, because aminocarboxylic acid still has a number of invaluable advantages. Thus, L arginine has a beneficial effect on:

• growth of lean muscle mass;

• neutralization of lactic acid, which provokes the appearance of sore throat after heavy physical exertion;

• increased performance;

• accelerating recovery after grueling workouts in the gym.

Replenishment methods

Scientists who studied arginine received the Nobel Prize in Medicine. It turned out that the substance forms nitric oxide, which is necessary for the health of the cardiovascular system. That is why people prone to diseases of the circulatory system need to eat as many foods as possible that contain healthy amino acids.

Normally, an adult’s body should receive up to 6 grams of the substance daily. For athletes, this figure can reach up to 9 grams.

The human body can produce arginine, but often this concentration is not enough to maintain health. Amino acid synthesis is impaired in the elderly, adolescents, children and people with certain diseases. They definitely need to eat foods containing arginine and also take dietary supplements.

Benefits of L Arginine for Men

An increase in the concentration of nitric oxide provokes an increase in arterial blood flow not only to the muscles, but also to the cavernous bodies of the penis, which leads to an improvement in erection.

In addition, the proteins that make up the seminal fluid consist of approximately 80% L-arginine, and it is often due to a deficiency of the latter that male infertility develops. To treat this disease, it is rational to take the amino acid with L-carnitine. The first will increase the number of sperm, and the second will increase their motility.

To enhance the production of testosterone, which exhibits an anabolic effect and normalizes the athlete’s sex life, AMK can be taken together with yohimbine.

INTERESTING! L arginine for men is also beneficial for the fair sex. After all, it intensifies the blood flow in the pelvis, affecting the female external genitalia. As a result, they become more sensitive to sexual stimulation. To obtain greater pleasure, AMK is recommended to be taken by both partners at the same time.

Reviews

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Arginine for men

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Most men write positive reviews about the use of drugs with arginine. Among the advantages of amino acid dietary supplements, they highlight:

• different release forms and dosages;
• no side effects;
• increased vigor and energy;
• normalization of blood pressure;
• improving erection duration;
• accelerated growth of muscle tissue.

Some customers complain that the tablets and capsules are large in size, making them difficult to swallow. Dietary supplements in powder form sometimes have a nasty chemical aftertaste that remains even when preparing complex protein shakes.

Positive properties of L arginine for women

The amino acid activates the formation of growth hormone during night sleep. Somatotropin is a real godsend for girls, as it reduces the amount of subcutaneous fat and causes rejuvenation of the body. Representatives of the stronger sex also need it because:

• has an anabolic effect;

• prevents the development of catabolic processes;

• accelerates wound healing;

• strengthens bone and connective (cartilage, tendons) tissue, preventing injury to the athlete.

Women also need L arginine as an antioxidant. By neutralizing free radicals, it reduces hair loss and improves the condition of the skin:

• smoothes wrinkles;

• increases the elasticity of the dermis;

• brightens the complexion;

• eliminates cellulite.

Top 10 food sources

To avoid suffering from arginine deficiency, be sure to add foods rich in the amino acid to your diet. They are quite affordable and sold in any store.

Table 1 - Best food sources of arginine

Notice a pattern? Almost all types of nuts contain the maximum amount of arginine. If you don't have allergies, be sure to eat a small handful of nuts once a day. But do not overuse: the product is high in calories and can cause heaviness in the stomach. Another good food source is lentils, which vegans often use as a source of protein. To meet the need for arginine, you can cook lentil soups or use it as a side dish.

Other foods rich in arginine are listed in the video:

Top 10 foods rich in arginine

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.

Useful tips

The best price-quality ratio distinguishes the following products: “Arginine alpha-ketoglutarate” (Myprotein), “L-Arginine Alpha” (Pure Protein), “Arginine AAKG” (CULT), “Arginine AAKG” (Maxler); You can buy arginine in some pharmacies. The product produced by the American company Solgar enjoys a good reputation;

Fatty foods reduce amino acid intake to zero. Therefore, you should not take supplements before the feast. Do this 5 hours before or after;

Immediately after training, taking an amino acid will allow muscles to recover faster, and drinking it before bed will stimulate the synthesis of growth hormone;

When doing aerobic exercise to burn fat, it is better to use energy complexes that contain caffeine and carnitine.

How to take an amino acid correctly?

The dosage of arginine depends on the goal pursued by the consumer:

1. for gaining muscle mass – from 3 to 9 g once a day;
2. in the treatment of erectile dysfunction or cardiovascular diseases - 1.5 - 3 g twice a day in the morning and evening;
3. in order to eliminate inflammatory processes - 1 g at a time.

You need to start taking the drug with low doses. Gradually the portion can be increased - then a stronger effect will be observed. However, exceeding the dosage of 10 g is not recommended. Otherwise, the following may appear:

• allergic reactions;

• dizziness;

• headache;

• nausea;

• vomit;

• diarrhea;

• dyspnea;

• blood pressure surges;

• bleeding;

• diabetes.

To stimulate blood circulation in muscle tissue, the dietary supplement should be taken before training, to improve muscle nutrition - after exercise in the gym, to enhance the secretion of somatotropin - at night.

To speed up the absorption of L-arginine, it should be taken with plenty of water. One glass is enough for a capsule or tablet; The powder preparation must be dissolved in 400 ml of liquid.

The substance is contraindicated for pregnant women and nursing mothers. It should not be combined with:

• oral contraceptives;

• painkillers;

• antihypertensive, antidiabetic and cardiac drugs.

Contraindications and harm caused

When is it prohibited to take arginine in bodybuilding and in everyday life?

• during pregnancy and breastfeeding;
• in childhood;
• in the presence of kidney and liver diseases;
• for schizophrenia;
• with herpes.

Additional examination before starting to take the amino acid will identify the expected side effects:

• diarrhea;
• nausea and vomiting;
• weakness.

If you take more than 15 g of arginine per day, an overdose of the drug may occur and the indicated symptoms will appear.

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.

General information

Arginine is a conditionally essential amino acid that is involved in many biological processes in the body. It stimulates the production of testosterone, which promotes the development of muscle tissue and the burning of fat layers. Athletes use arginine to “dry” the body, women use it to lose weight.

With a lack of amino acids, blood pressure increases, the tone of blood vessels decreases, and fewer nutrients are delivered to the muscles. Because of this, their growth stops.

Arginine in bodybuilding, sports and everyday life is necessary for:

• Secretion of hormones. Amino acid consumption promotes growth with anabolic potential.
• Removing toxins from the body. In a specific situation, they mean detoxification of ammonia formed during the breakdown of protein.
• Functioning of the immune system.
• Protein synthesis.

In addition to sports supplements, arginine is found in:

• red meat;
• fish;
• dairy products;
• poultry.

It is believed that arginine is extremely useful in sports, especially in bodybuilding, because:

• enhances the release of nitric oxide;
• necessary for protein synthesis;
• helps increase endurance;
• necessary to maintain natural levels of growth hormone;
• participates in the synthesis of creatine;
• promotes weight loss.