Bodybuilders follow a strict training and nutrition plan to build lean muscle mass while reducing stored body fat. While the overall training program can produce significant results, most bodybuilders use various supplements to maximize their performance. A common supplement is L-arginine --- a natural amino acid used by the body for various functions. L-arginine was discovered in 1886, and has evolved into an essential supplement to a bodybuilder's routine. Never take any supplement without your doctor's approval.
Function
Similar to other amino acids, L-arginine plays an essential role in various body functions. Most of these functions directly benefit athletes and bodybuilders. After taking L-arginine, the body changes it to nitric oxide -- a vasodilator that causes the blood vessels to relax, MayoClinic.com explains. The vasodilation allows for increased blood flow to the working muscles during a workout, resulting in increased pumps and muscle mass. Another function bodybuilders value is L-arginine's role in helping the body to make protein that boosts immune function and the natural healing process.
Sources
L-arginine is found naturally in whole foods such as fruit, vegetables, nuts, dairy products and meat. A typical bodybuilding diet is rich in these food groups, but many bodybuilders also get L-arginine in supplement form. There is a wide variety of L-arginine supplements, typically available in capsules and powders. Most protein supplement powders are fortified with amino acids, including L-arginine. Discuss your diet and supplementation plan with your doctor before making any dramatic changes or taking supplements in any form.
Dosage
As of 2011, the U.S. Food and Drug Administration has not established a daily dosage for L-arginine, and explains that recommendations on dosage amounts of dietary supplements are left to the manufacturer. As a result, the recommended dosage can vary according to the supplement. Supplements typically provide about 2 to 3 g per capsule, with most bodybuilders who use it consuming between 2 and 20 g of L-arginine per day. Start with small doses and gradually increase the dosage amount to control possible side effects. Get your doctor's approval before taking any supplement, and discuss the appropriate daily dosage of L-arginine for you.
Warning
Most people consume enough L-arginine from food on a daily basis that they don't need to supplement. However, bodybuilders may need to use supplements as a result of the intensity level of the workouts. This increased intake may present health concerns such as diarrhea, weakness and nausea, personal trainer and sports-nutrition specialist Clayton South warns. Consult your doctor before taking any supplements or increasing your daily intake of L-arginine.
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