L-Arginine, commonly known as arginine, is one of the 20 amino acids that comprises protein. It is a semiessential amino acid which plays an important role and is necessary for several bodily functions. The human body generally produces enough on its own, but supplementation is common, especially in adults, as the production of arginine decreases with age. L-arginine has gained popularity as a beneficial supplement in the bodybuilding community due to its ability to increase blood flow and exercise endurance as well as reduce fatigue during difficult training sessions.
Workout Benefits
L-arginine is often sold in health stores as a supplement which can be taken in powder, capsule, tablet or liquid form. It is converted in the body into a chemical called nitric oxide which relaxes blood vessels, allowing them to expand and increase the amount of blood flow that reaches muscles during exercise. This increased blood flow allows additional oxygen to reach the working muscles, enhancing performance and stimulating growth. Arginine has also been found to strengthen the immune system, boost energy and increase lean muscle mass.
Postworkout Benefits
L-Arginine also reduces recovery time and decreases fatigue. According to Jerry Brainum, health expert and author of "Natural Anabolics," arginine is the most beneficial amino acid for promoting the release of growth hormone. This enables quicker recovery and strengthens muscles to be able to fully recover. Arginine is also involved in the synethesis of creatine in the body, which can boost training endurance and enhance performance.
Dietary Sources
According to health experts at Drugs.com, most the arginine in the American diet is obtained from meat and fish sources, which puts vegetarians at risk for deficiency. Plant sources high in the amino acid are often found in nuts such as walnuts, peanuts, brazilnuts, soybeans, chickpeas, oats and wheat. Animal sources include milk, pork, beef, chicken, turkey and seafood. Consuming a wide variety of these foods will reduce the chances of being arginine deficient.
Considerations
In supplement form, L-arginine is generally safe for most people when taken short term, but you should always consult your doctor before adding supplements to your diet. It may interact or cause side effects such as abdominal pain, low blood pressure, allergies, and diarrhea. Pregnant women and children should discuss use with a health professional beforehand because high doses can cause serious side effects.
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