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Arginine has many health and sports benefits. But what is arginine and what are its effects on the body? Nutrimuscle tells you everything there is to know about arginine.
What is arginine?
Arginine is a semi-essential amino acid , meaning that the body can normally produce it, but additional intake is needed under certain conditions (rapid growth or healing after injury). Arginine is a precursor to nitric oxide, a molecule that plays an important role in regulating blood flow and blood pressure.
Arginine is also responsible for the production of proteins in the body and is involved in many essential biochemical processes. It is present in many foods, such as meat, poultry, dairy products, nuts, seeds and legumes. It can also be isolated via dietary supplements.
The health and sports benefits of arginine
The health benefits of arginine are numerous and diverse. They concern the health of the body as well as muscular performance.
Strengthening the immune system
Arginine plays an important role in the body's immune response by stimulating the production of white blood cells. Therefore, arginine helps reduce the risk of diseases and infections. Studies have shown that arginine supplementation improves the immune response in people with chronic diseases.
Arginine for bodybuilding
Arginine is often used by bodybuilders and athletes to stimulate muscle growth. This is because this amino acid promotes the production of growth hormone, a hormone that stimulates muscle growth and tissue repair.
Additionally, arginine increases the production of creatine , which is used to provide energy to muscles during exercise. By combining arginine with glycine, it is possible to get all the benefits of creatine without the need to supplement. However, not supplementing with creatine means increased arginine requirements.
Arginine has been shown to reduce inflammation in the body, helping to speed up post-workout recovery and reduce muscle soreness. It is also used in wound and injury healing.
Improved blood vessel health
Arginine is a precursor to nitric oxide, which plays a key role in regulating blood flow and blood pressure. In fact, arginine improves the health of blood vessels by promoting relaxation of the smooth muscles surrounding them. This helps with blood flow and reduces blood pressure.
Improved sexual performance
Arginine is known for its beneficial effects on sexual performance, especially in people suffering from erectile dysfunction. By promoting the production of nitric oxide, arginine improves blood flow in the vessels of the penis and limits erection problems. Studies have also suggested that arginine may have aphrodisiac power in women.
Protection of the nervous system
Thanks to its inhibitory effect on inflammation and its action on blood circulation, arginine helps protect the nervous system from excess ammonium.
How to take arginine?
The absorption of arginine varies depending on the form in which it is consumed. Although arginine is found in some food products, the most effective way is to consume it in the form of a dietary supplement (powder or capsule).
When consumed orally, arginine is rapidly absorbed in the small intestine and then enters the bloodstream. Once in the bloodstream, arginine is transported to organs and tissues where it is used to produce nitric oxide.
The rate at which arginine is absorbed is influenced by various factors such as stomach acidity levels, consumption of other foods, the form in which it is consumed, and the presence of other nutrients.
Consuming arginine with food can slow its absorption, while consuming it on an empty stomach promotes its assimilation.
Can you take arginine before bed?
Studies have shown the link between good quality sleep and sufficient levels of arginine in the body. Indeed, this amino acid neutralizes the ammonia present in cells, responsible for insomnia and other sleep disorders. In addition, it regulates cortisol levels, which helps reduce stress and make it easier to fall asleep.
Contraindications and side effects
It is strongly advised against taking arginine supplements for pregnant women, people with herpes and people with heart problems.
Arginine does not cause side effects when taken in accordance with the dosage. In case of overdose (>15 g/day), arginine can cause nausea, intestinal disturbances and insomnia.
What you need to remember
Arginine is a semi-essential amino acid that is required for the production of proteins in the body and is involved in many essential biochemical processes. It is present in many foods and arginine supplements are also available in tablet, capsule and powder form.
The benefits of arginine are numerous, both for health and muscle development. However, be careful not to exceed the recommended daily doses.
