What is Arginine?
Arginine is one of 20 amino acids, produced in the body and found in a variety of foods, especially high-protein ones. Arginine is a non-essential, or conditionally-essential amino acid - meaning that the body can produce it on its own, but it may be necessary in certain circumstances to receive arginine from an external source, such as in food or supplement form.
Where can I get Arginine from?
Arginine is an abundant amino acid found in many high protein foods such as beef, chicken, fish, dairy, eggs and nuts. Arginine is also isolated and sold as a dietary supplement.
What are Arginine's Benefits?
Arginine has a number of benefits to overall health and for those undertaking any athletic activities. Among the benefits believed to be attributed to arginine supplementation are:
- Improved injury healing time
- Reduced blood pressure
- Creating nitric oxide
- Increasing growth hormone output
- Improved erections
- Boost immune function
The research on arginine supplementation and athletic performance has been minor to date, and more is required to be able to clearly identify it as an ergogenic ingredient. Nonetheless, many supplements contain arginine in some form.
What are Arginine's Side Effects?
Some side effects of arginine supplementation are:
- Worsening of asthma
The dosage of arginine you need to take depends on if you're treating a condition or looking to get some athletic benefits from it. Common recommendations for arginine dosage are between 1.5g and 9g per day, with most advising not to exceed 9g per day. Most sports supplements contain between 1g and 3g per serving.
Arginine is available as a standalone powder as well as in blends with other ingredients. It is most commonly supplemented as a pre-workout product to assist with increasing nitric oxide levels, which allows more bloodflow to muscles and the ‘pump'. Arginine is also an ingredient in protein powders, as one of the 20 naturally-occurring amino acids. Arginine is commonly available as l-arginine and as arginine alphaketoglutarate (AAKG) in supplements.
Some popular supplements containing arginine are:
- Max's Cre8 Carnage (Blended with creatine and beta-alanine)
- Muscletech Nitro Amino FX (Blended with amino acids)
- Dymatize Energized Xpand (In capsule form with creatine and glutamine)
Click here to read our Disclaimer