Arginine: What is! What’s, Side Effects and How to Take

arginine

What is the so-called arginine, anyway? Arginine is a basic amino acid, also known as 2-amino-5-guanidino-pentanoic acid or L-arginine. Considered as semi-essential amino acid arginine is synthesized in an amount sufficient to meet the body's needs.

This amino acid has many benefits, and its consumption by the supplement an excellent way of stimulating the production of lymphocytes (which plays an important role in the body's defense). Furthermore, arginine helps to inhibit the growth of many tumor types; stimulates the secretion of growth hormone, helps to heal wounds; inhibits the loss of muscle mass after surgery; deals with problems and liver disease; helps sperm production and in the construction of new bone and tendon cells, treating arthritis and connective tissue disorders.

Arginine is still present in the nitric oxide synthesis process which produces vasodilation, leading more blood and oxygen to tissues and organs, thereby contributing to the health thereof. Research shows even that arginine is effective for reducing anxiety symptoms.

Side effects

There are many short-term side effects caused by supplementation with l-arginine, however, if it is consumed in the wrong way, some negative effects may arise. This supplement is contraindicated for diabetics, people with heart problems, pregnant or nursing women. 

anabolic role

In summary, it can be said that arginine plays an important role in protein synthesis in the body, in addition to acting in fat loss, as your storage becomes limited. This is explained by the fact that there is an improvement in nitrogen retention.

L-Arginine also serves as intermediate phosphate synthesis and creatine are important agents in the strength of explosion during training and also helps in the recovery of muscles after the active period by providing increased blood flow to those regions which were most strained .

One of the main targets when quoting study arginine and nitric oxide itself, this being responsible for vasodilation and the best transport of blood and oxygen by the body. NO2 is stimulated soon after supplementation with arginine, so it is advisable to consume it before the exercise. Furthermore, this supplemental further assists in stimulating growth hormone (GH) responsible for stimulating lean mass increase. Some vitamins such as nicotinamide and riboflavin in addition to calcium, are important compounds for the formation of NO2.

To conclude, it can be said that arginine increases the ability to perform the exercises, contributing also to the production of proteins.

How to take

It is recommended to consume arginine twice a day: the first dose at dawn; the second, after training. Doctors often recommend 50 mg to 30 g of the supplement daily. To understand this great difference in quantity, one must understand the physical athlete type, your eating habits and your fitness level.

Arginine can be found in many foods we eat on a daily basis, such as beans. With a balanced diet, the human being can consume up to 5g arginine daily. It is not advisable to maintain high doses for a long time, as this can create tension in the liver and some kidney damage.

References

  • Medline Plus; L-Arginine
  • Web Md; Arginine: Heart Benefits and Side Effects
  • MedlinePlus: L-Arginine
  • Amino Acids: Beneficial Effects of L-Arginine on Reducing Obesity: Mechanisms and Potential Important Implications for Human Health
  • Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise

Have you experienced arginine supplementation? How were your results? You consider a omportante supplement? Comment below.