1. A Semi-essential Amino Acid
L-arginine is a non-essential amino acid that the human body is not capable of producing on its own, and thus must be taken through foods or supplements. Foods containing arginine include whole wheat, nuts, raisins, seeds, soy, grapes and chocolate. Supplements of this amino acid can be found in powder, capsule or liquid form. Amino acids are important in protein synthesis in the body. Arginine plays a role in a number of cellular functions, including muscle growth, fat reduction, liver detoxification and immune system enhancement.
2. How Arginine Pumps You Up
L-arginine has become a favorite bodybuilding supplement because of its ability to increase blood flow to muscles, stimulating growth. Arginine is easily converted to nitric oxide, a vital element in vasolidation (dilation of blood vessels to carry more oxygen and increase flow of blood). It also boosts levels of human growth hormone (GH) by stimulating its release from the pituitary gland. It can aid in the "ripped" appearance coveted by most bodybuilders by reducing water retention beneath the skin.
3. Supplement Your Body With L-Arginine
Many bodybuilders like to take 3 to 5 grams of arginine as part of a pre-workout supplement, since the increased blood flow to the muscles that this amino acid provides will lead to quicker repair of muscles damaged during a heavy workout and speed up muscle growth. Some bodybuilders advocate it as a post-workout supplement as well, to further stimulate blood flow and allow better delivery of nutrients to the muscles. Taking it before bed can also maximize GH production while you sleep.
4. Not Just For Building Popeye Forearms
Arginine has other benefits that, while not directly related to bodybuilding, can help in that area as well. For instance, arginine enhances the immune system, which can reduce the risk of potential injuries related to intense workouts and also help in the body's recovery after heavy weightlifting. Energy is also elevated due to the increase in oxygen in the blood, allowing for more endurance during training. It can also be used to treat high blood pressure and heart disease.
5. Too Much of a Good Thing Not a Good Thing
As with most anything, too much arginine may not be beneficial and even has the potential to be detrimental to health. Though no serious side effects have been reported following overuse of arginine it powder or pill form, nausea, diarrhea and weakness have been associated with taking too much of this substance. Despite its immune system benefits, high doses in some studies suggested an increase in cancer cell growth. People with herpes should not take arginine because it may replicate the virus.
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