In this article you will learn more about L- Arginine
What is arginine?
L-Arginine belongs to the amino acids and was discovered in 1886. Arginine is proteinogenic and is present in the body’s own protein components. How much arginine a body has and produces daily is determined by heredity. Arginine is conditionally dispensable for the body function. It is produced by the body itself, but not in sufficient quantity for athletes. The amino acid makes an important contribution to the dilation of the blood vessels. Arginine stimulates nitrogen production and allows blood to flow faster and more easily. At the same time it prevents the blood platelets from sticking together. Arginine works down to the smallest areas of the muscles and can specifically support muscle growth there.
The body absorbs arginine through food. Nuts, meat and wholemeal products are particularly good sources of arginine. The basic requirement can be covered well by peas, salmon and oats in the diet. A high arginine content supplies the body with a lot of oxygen and increases the duration of training. Tiredness and exhaustion are reduced.
What forms of arginine are there?
L-Arginine belongs to the basic amino acids. Arginine base is available in capsule and tablet form and as a pure powder. L-arginine is often combined with other amino acids, vitamins and trace elements. Pure base powder is obtained from the fermentation of plants. It is natural and vegan. As base powder the supplement contains almost 100% arginine. The powder is dissolved in liquid. The advantage is the vegetable extraction. An alkaline supplement can be better absorbed by the body and the bioavailability of this product is high. The taste can sometimes be perceived as bitter or fishy.
With arginine HCL, the amino acid is bound in the salt of the hydrochloric acid. The proportion of pure arginine is lower than in the base powder. Only about 70-80 % in the HCL supplement are amino acids available to the body. L-Arginine HCL is obtained from animal products and is less easily absorbed by the body due to the altered pH value. However, the salt is very soluble in water and is completely neutral in terms of smell and taste. If the intake of arginine should be combined with other supplements, HCL is a good combination partner.
Why do you need arginine in training?
Arginine is interesting for strength and endurance athletes. The vascular dilatation supplies the body with oxygen over a long period of time. Nutrients are flushed into the cells and delay a fatigue effect. The intake of arginine has a performance-enhancing effect. Athletes could increase their performance by 20% with the support of the amino acid.
Arginine promotes muscle building, protein metabolism and supports fat reduction. During sporting activities the body needs about 8 grams of arginine per day. The body provides approx. 5 grams. For a satisfying training result a balance is useful.
How long should one take arginine?
If the recommended dosage is permanently exceeded, nausea and vomiting may occur. If the daily dosage is adhered to, there are no complaints and arginine can be taken for a long time.
When is it taken?
As a booster, it is recommended to take the capsule 30 minutes before the start of training on an empty stomach. In liquid form, 15 minutes before the start of training is sufficient. In addition, a smaller dose of arginine should be taken in the morning and after training.