Arginine is an amino acid that is actively used in sports nutrition, especially with an emphasis on strength training. It is arginine that makes a significant contribution to the synthesis of nitrogen, thereby stimulating an increase in muscle mass and starting the process of activating growth hormone. But is it only necessary for athletes? What abilities is this microelement endowed with, and are there any contraindications to it?
The benefits and harms of arginine
Taking into account the fact that arginine is a conditionally replaceable element, it can be understood that its production can also be carried out by the body independently, but in quantities that are sufficient only for the general maintenance of its minimum level. In addition, after 40 years, its synthesis is almost suspended, and production does not occur until the beginning of puberty. At the same time, the value of arginine does not end with an increase in muscle mass.
- Inhibition of the synthesis of stress hormones. An important and underestimated ability of this amino acid: its deficiency is often manifested in an increase in depressive states and apathy.
- Stimulation of the production of growth hormone. The reason arginine is often recommended for adolescents lagging behind in physical development.
- Burning fat tissue. Actually, if arginine is used before or after workouts - without physical exertion, it will not be able to affect body fat so qualitatively.
- Acceleration of metabolic processes. Including those that occur in the muscles.
- Improving the process of regeneration of the skin.
- Cleansing the kidneys and blood vessels, lowering cholesterol. This leads to the fact that arginine may be present in the treatment of renal and hepatic diseases, problems of the cardiovascular system.
- Stimulation of the production of sex hormones. It has been scientifically proven that women who are not deficient in arginine are significantly less likely to be diagnosed with "infertility."
Like other food supplements with a high concentration, arginine can not be called absolutely safe. Pregnant women, young mothers and children under 12 years of age are prohibited from taking this amino acid. It is undesirable to use it in case of disorders of the nervous system.
- An overdose of arginine is usually expressed in disorders of dyspeptic nature, low blood pressure, general weakness, as well as the reaction of the pancreas.
What foods contain arginine?
If human activity is not associated with serious physical exertion, there is no need for him to acquire special supplements containing arginine. In food, its share can cover the daily need of the body. However, it is important to understand here that the absorption from conventional products may not be as good as from a concentrated additive.
- Nuts are the most important source of this trace element, with pumpkin seeds (5 353 mg per 100 g) leading, cedar (2 413 mg) and walnut (2 278 mg) kernels slightly lagging behind them. Their only drawback is that the share of fat in nuts is high, so eat a lot will not work. In addition, the simultaneous use of fats and arginine interferes with the absorption of the latter. This means that the daily rate will not be replenished.
- Peas. Of all the representatives of legumes, the most valuable for the percentage of arginine, but in large quantities it is also not to eat, due to the fact that the product stimulates gas formation in the intestine. However, the assimilation of amino acids from it - the best.
- Fillet of pork, chicken, salmon. If we talk about animal protein, then the maximum concentration of arginine is here. Each of the products can be present daily in the human diet, and if necessary, maintain the daily rate will be enough.
- Egg. The last source of protein containing enough arginine. Also a great option to compensate for the lack of this trace element.
- Buckwheat bread, corn and wheat flour, rice (not ground). The complexity of these products is high in carbohydrates, and, in the case of wheat and corn flour, not those that should be present in the diet every day.
- Cow's milk. True, it is relevant only for the version with a fat content of 3.7%, which also does not make the product easy.
As a result, most often you have to resort to the use of special additives containing arginine. Do athletes only need them?
How to take arginine?
The way arginine is used as an additive depends on the purpose for which it is used. However, there are several basic rules that apply in any situation.
- Dissolve food intake and arginine for 60-90 minutes, so as not to interfere with its absorption: you can only survive for 1 hour before eating, but it’s better to wait 2 hours after it. between them and arginine should be 5 hours.
- If the schedule is training, then arginine is drunk 1 hour before it starts. In the case when protein is consumed before exercise, time can be increased, but proteins must be taken after arginine.
- The best absorption of this trace element occurs on an empty stomach, and the simultaneous use of ginseng and pycnogenol preparations helps to enhance the effect of it.
- If it is difficult to adjust the intake of arginine under food, you can drink it at night: this will allow you to keep the level of the necessary substances at a certain level for a long time.
- The dosage should be offered by a specialist, based on the purpose of using this drug. The daily female norm is 6.1 g. In sports medicine, usually 100-115 mg of arginine is prescribed per 1 kg of weight. If the supplement is supplied in capsules, 1-2 pieces are enough for women.
Arginine: consumer reviews
Judging by the comments of those who acquired and consumed L-arginine in capsules, not everything is so simple with it. For the most part athletes resort to the drug, but even among them the impressions differ.
- Irina: “Arginine began to drink in the morning, on an empty stomach, 2-3 capsules each, in order to improve overall endurance. Here the drug worked perfectly - the strength one passed easily, the time was increased without consequences for yourself. I began to sin on an overdose, lowered it temporarily to 1 capsule in the morning (although the meaning of it then?) - nothing has changed. The spots disappeared only after complete abolition: apparently, an individual allergy. "
- Timur: “L-arginine works fine if you take it correctly: in the morning, on an empty stomach, before a workout. Without physical exertion, it will give absolutely nothing, no matter how many capsules you drink. strength is better. Muscle mass growth and a decrease in the percentage of fat really affects. "
- Tatyana: "Arginine saw on the advice of a friend when I began to suspect problems with the reproductive system: how I was advertised - and the pregnancy accelerates, and the cycle normalizes. In general, it was hard not to succumb. I even made my husband drink 2 weeks, because something was said about increasing the activity of spermatozoa in men. The spermogram really improved (3 weeks of admission), we are still waiting for pregnancy. But the menstrual cycle did work better - it lasted (was too short) and became less more nennym. "
In any case, experts caution: L-arginine has a high concentration of the active substance, therefore, should be used under the supervision of a physician. Reception is recommended to start with a reduced dosage, to determine the individual response of the body.