Arginine is a semi-essential amino acid found in the diet, but also as a nutritional supplement. It is mainly used by athletes because it is an amino acid involved in the nitric oxide formation process. It is also an important substance in diseases and chronic cases such as hypertension or type 2 diabetes. It also helps in the body to create proteins and stimulate insulin release. As part of the nitric oxide cycle, it brings a significant number of benefits to physically active people.
Positive effects of arginine for health & exercise performance
Nitric oxide helps to promote blood flow to tissues, thereby stimulating muscle relaxation. This in turn allows the delivery of larger doses of oxygen to the muscles. One of the factors of fast regeneration is that the muscles get enough nutrients after a hard workout and the blood flow really makes a difference. It is important to realize that you will only achieve this effect if you care about a quality drink after training and the right diet. You will also see the effect of arginine in your results, because when the body recovers faster, you will be able to train more intensively, leading you to your fitness goals even closer.
It improves endurance and reduces fatigue , If you are an endurance athlete, you will enjoy the effect of arginine on your performance. Endurance performance also depends on the amount of oxygen coming into the muscle tissues. Oxygen is transmitted through the blood, which helps you to train longer without feeling tired. This has also been confirmed by one study on professional cyclists, who have seen prolonged times of occurrence of their exhaustion.
In addition, it promotes fat burning, Researchers have also begun to investigate L-arginine for its effects on increased fat loss. Those athletes who want to burn body fat should therefore consider supplementing arginine. One research examined the effect of nitric oxide on glucose metabolism during exercise. The results suggest that athletes who used arginine were able to transfer glucose more quickly to muscle cells. Besides, supplementation of arginine has promoted an increase in unesterified fatty acid as well as glycerol in the body. This points to the use of fat as an energy source.
Food sources of arginine
Arginine is mainly contained in meat, particularly in red meat, poultry, such as turkey and chicken breasts, in fish and dairy products. It is also found in pumpkin seeds, soybeans, peanuts, spirulina, chickpeas and lentils. It is also produced laboratory, as a medicine or nutritional supplement.
The optimal daily dose of arginine
The average diet of L-arginine in the diet is about 5.4 grams per day. However, the recommended daily dose of arginine supplement is not strictly determined. The usual dose ranges from 3 to 6 grams, although with no daily side effects of L-arginine up to 20 g.
|Take away tip
If you’re concerned about your levels of L-arginine, or if you want to try supplementing L-arginine as a potential ergogenic aid, talk to a registered dietician or naturopathic doctor to get recommendations on proper dosage based on your personal needs. That said, you can also increase your intake of L-arginine through your diet by consuming high-quality proteins rich in the amino acid. Foods including cage-free eggs, grass-fed beef, wild salmon, nuts and seeds are all good sources of L-arginine.
Q&A: How L-Arginine affects the exercise performance?
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