L-arginine is advertised as a substance that increases the body's efficiency and improves the ability to exercise. However, studies have not shown the effect of long-term arginine supplementation on improving the body's efficiency and improving sports performance. So is it worth using l-arginine supplements? What effects can you get and what side effects does excess arginine cause?
L-arginine is one of the endogenous (produced in the body) or exogenous (supplied with food) amino acids. It is also sometimes called a relatively exogenous amino acid, and in the case of deficiencies in the body, it must be supplied from the outside.
Learn about other amino acids: Amino acids - classification, properties and sources in food
A single application of a high dose of L-arginine gives visible results, but long-term supplementation of this amino acid does not bring any positive effects, on the contrary - it can be harmful.
L-arginine: effects on the body
L-arginine is a precursor (a substance accompanying the first stage of the chemical reaction) of nitric oxide, which has a positive effect on the body. Nitric oxide causes smooth muscles to relax, which lowers blood pressure and the risk of a heart attack. It also increases the body's resistance and improves the effectiveness of physical exertion.
L-arginine is a powerful antioxidant - it reduces the amount of free radicals in the body and delays the aging process.
In addition, L-arginine accelerates the healing of wounds, bruises and burns, regulates the action of growth hormone, insulin and glucagon. It is a powerful antioxidant, thanks to which it reduces the amount of free radicals in the body, thus reducing the risk of civilization diseases and delaying aging.
L-arginine has a protective effect on the liver, kidneys and nervous system. It cleans these organs of ammonia, protecting people burdened with a lot of physical effort against serious diseases.
L-arginine in food
L-arginine is commonly found in food. We can find it wherever there is a protein.
Products particularly rich in this amino acid include: cottage cheese, milk, yoghurt, beef, pork, poultry, salmon, tuna, halibut, cereal products, almonds, sunflower seeds,soybeans, lentils, eggs.
L-arginine and athletes
L-arginine is advertised as a dietary supplement that improves exercise capacity and increases protein synthesis. And the manufacturers of supplements suggest that l-arginine accelerates the regeneration of the body after training and increases muscle mass.
However, research among athletes provesno effect of L-arginineon power, strength, muscle mass and maximum oxygen uptake. The results of studies conducted by scientists from Taiwan, which assessed the effect of supplementation with 10 mg of l-arginine on muscle mass and body performance, indicate that this substance has no effect on protein synthesis and muscle mass.
Short-term supplementation with l-arginine does not cause dilation of blood vessels and does not improve the efficiency of physical exertion. And researchers from the Federal University of Rio de Janeiro prove that the supply of this amino acid in the amount of 8 g per day for 10 days does not increase muscle strength and affects the change in body composition.
Studies conducted in the 70s and 80s among people practicing strength sports indicate the beneficial effect of arginine supplementation on increasing muscle mass and strength, as well as accelerating the regeneration of the body after exercise and reducing the signs of fatigue. However, these studies did not compare the results with the placebo control group, so it is difficult to assess the actual effect of arginine on these parameters.
However, in a more recent study conducted among qualified judo competitors, no effects of an increased amount of arginine on anaerobic power, anaerobic capacity or nitric oxide concentration were observed. There was also no effect of l-arginine on the improvement of endurance and performance of endurance athletes. On the other hand, the 3-month administration of arginine resulted in a decrease in the heart rate, oxygen and carbon dioxide consumption in response to physical exertion.
L-arginine: side effects
Long-term L-arginine supplementation isdangerous to he alth.Excessive L-arginine causes the production of excessive amounts of nitric oxide, which changes its beneficial effects. It leads to an increase in blood pressure, reduces the elasticity of blood vessel walls, hypertrophy of the left ventricle, reduces the efficiency of the heart muscle, increases the risk of heart attacks. Excess amounts contribute to the reduction of resistance to infections, kidney fibrosis, aggravation of gastric problems and cause dry skin.
L-arginine: acceptable doses
It is recommended that the daily consumption ofL-arginineby he althy people should be in the range of 4 to 6 g per day. It is estimated that consumptionof this amino acid with the diet is 3-6 g per day, so it covers the daily requirement for this amino acid.
L-arginine supplements
The market includes both supplements containing only L-arginine or arginine alpha-ketoglutarate, as well as enriched with vitamins and minerals. Supplement manufacturers recommend taking arginine before and after training, and at bedtime. The doses recommended by the producers range from 3 to 15 g per day. So they are several times higher than the safe daily consumption for he althy people.