Amino acid arginine: The booster for your training success

Arginine – that’s behind the amino acid

Arginine (also called L-arginine in technical terms) is one non-essential amino acid – which means that our body can produce them itself or absorb them through food.

Under stress, severe physical tension, after hard training or illness, arginine can become scarce and our performance – in sports, at work and also in bed – decreases significantly. A study by the University of Exter from 2010 showed that arginine can increase athletic performance by up to 20 percent.

The reason for this is that arginine promotes the release of growth hormones, thus stimulating muscle growth and at the same time strengthening the immune system. And arginine can also help with weight loss – more on that later.

Arginine effect – this is what the amino acid can do

Among the 21 protein-forming amino acids, the semi-essential amino acid arginine, first discovered in 1886 in lupine seedlings, enjoys a particularly unique selling point and is therefore considered a miracle cure for strength athletes. Because arginine is the amino acid that contains the most nitrogen.

In combination with oxygen, the body can produce nitric oxide from it. And that in turn expands the blood vessels and thus the blood flow. This is particularly good for avoiding high blood pressure and having a positive effect on the cardiovascular system.

In addition, arginine stimulates the production of white blood cells, which strengthen our immune system. Protein metabolism is also stimulated, as is fat burning, which scientists at Texas A & M University found out in a new study on rats. The amino acid actually reduced fat mass – at least in rodents.

Arginine – helpful for weight loss?

The scientists led by Guoyao Wu fed the rats low-fat or high-fat food. In addition, they fortified the diet with arginine. Within twelve weeks, both the low-fat fed and the high-fat fed animals put on significantly less bacon.

There were no side effects in either group. The researchers also found that the concentration of amino acid chains in the blood of the test rats decreased. “This change in metabolism could be useful, since increased levels of the chain-linked amino acids can lead to insulin resistance in obesity,” explains Guoyao Wu.

“In addition, arginine can stimulate protein synthesis in muscle – a biochemical process that requires large amounts of energy.”

arginine in food

Arginine is found in protein foods. Especially a lot in nuts, legumes and meat. To increase performance, an intake of 1-2 grams per day is recommended.

The arginine proportions per 100 grams:

  • Pumpkin Seeds 5353 mg
  • Peanuts 2832 mg
  • Almonds 2750 mg
  • Pine nuts 2413 mg
  • Walnuts 2278 mg
  • Peas 2188 mg
  • Shrimp 1740 mg
  • Chicken fillet 1436 mg
  • Salmon 1221 mg

arginine and potency

Arginine is considered one of the best sexual enhancers alongside Viagra and is often used for erectile dysfunction. The reason: the nitrogen monoxide also develops its effect in the lumbar region and dilates the blood vessels in the penis.

The result: the best part of the man is better supplied with blood, iie blood circulation stimulated. In connection with the right thoughts or touches, the perfect prerequisite for a solid erection.

The sexual enhancer Viagra also works on the same principle: The blue pill stimulates the production of nitrogen monoxide, but through so-called PDE5 inhibitors. This works faster than with arginine – however, taking Viagra is not entirely without side effects.

Dietary supplements and side effects

As mentioned above, a balanced diet can cover the daily arginine requirement – but not always optimally. Either because you train a lot – with the dumbbells in the gym or at night in bedor because stress or illness throws you off track.

Therefore, arginine is also available as a dietary supplement in the form of capsules or powder that can be dissolved in juice or water. It doesn’t matter what you take – as long as you don’t exceed the dose of 10,000 mg per day.

Side effects are not yet known with such a dosage – if more arginine is taken as a supplement, digestive problems can occur.

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