Amino acids are the building blocks of protein. L-arginine is considered a semi-essential amino acid because the body normally makes enough of it, but supplementation is sometimes needed. Bodybuilders may supplement with L-arginine at pre-workout to improve immune function, waste removal, increase blood flow to the muscles and promote muscle growth.
Benefits
L-arginine can provide bodybuilders with numerous benefits and aid in achieving an ideal physique. The amino acid can convert into nitric oxide, which causes the blood vessels to relax, which means that it promotes blood and oxygen flow to and from the muscles. L-arginine also stimulates the release of the growth hormone, which is necessary for repairing and building muscle tissue. Furthermore, it also aids in kidney function and salt regulation in the body, which can help reduced water retention and bloating. Ideally, L-arginine should be obtained through natural food sources. Obtain L-arginine through food sources such as nuts, seeds, brown rice, raisins, cereals, chicken, chocolate, corn, dairy products, meats and oatmeal. The amino acid is also present in whey protein, which many bodybuilders may already be taking.
When To Take L-Arginine
Bodybuilders should supplement with 3 g to 5 g of L-arginine 30 to 60 minutes prior a weightlifting session because it can increase blood flow to muscle fibers, recommends Dwayne Jackson, PhD, and Jim Stoppani, PhD. L-arginine is a precursor to nitric oxide, causing your blood vessels to dilate, resulting in your muscles receiving more blood-carrying nutrients and hormones to promote muscle growth, such as oxygen, glucose, amino acids and anabolic hormones like testosterone and growth hormone.
How To Supplement L-Arginine
Supplement with L-arginine about one hour after your last meal and 30 to 60 minutes prior to exercise by taking with water or with a carbohydrate drink or a piece of fruit to facilitate absorption. Always check with your doctor before taking any supplement that may interfere with any conditions you may have or medications you are taking. Currently, there are few known side effects associated with L-arginine supplementation, but over-dosing may result in diarrhea, weak and nausea.
Tolerance Mapping
Because there is no standard recommendation of dosage available for L-arginine, and you may be obtaining some of the amino acids for food sources, Clayton South, ISSA, suggests tolerance mapping. Tolerance mapping helps determine the best dosage in which you receive the maximum about of benefits the supplement can offer, with the least amount of side effects. L-arginine may also be consumed in two or three smaller doses throughout the day, such as 1 g or 2 g taken in between meals. Start with a 1 g 30 to 60 pre-workout for one week, and note any benefits and the side effects that might have occurred from taking the amino acid. Increase the dosage slightly the next week and repeat this process until you achieve the optimum dosage. Do not go over the dosage prescribed on the product's label.
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