Arginine is an amino acid belonging to the group of endogenous amino acids that arise in the body or exogenous, which we must provide along with food. It has long been recognized that L-arginine is a great way to increase the efficiency of the body, as well as improve the results achieved during physical exertion. It turns out, however, that the conducted research did not show such conclusions in these aspects, hence the question is - is it worth using? The fact is that with a single large dose the effects are visible, but supplementation with this amino acid does not really have any positive effect on the body.
The action of arginine
L-arginine is a substance that participates in the chemical reaction of nitric oxide, which in turn has a tremendously positive effect on humans. It causes, among other things, relaxation of smooth muscles, increase of immunity of the body, as well as improvement of efficiency during physical exertion.Its action is extremely wide, because arginine also greatly affects the healing of wounds and burns, it regulates the action of growth hormone, insulin and glucagon, and it also significantly affects the delay of the aging process of the body. It protects the liver, kidneys and nervous system. It is irreplaceable, but in excess it may be harmful.
The dosage of arginine
Arginine is produced in certain amounts by the human body, and it is also partially found in food.The products in which its quantity is the largest are beef, pork, cottage cheese, milk, yoghurts, almonds, lentil tuna, eggs
In the case of people practicing sports, l-arginine is taken as a dietary supplement. Previously, it was thought that it significantly affects strength, fitness, muscle mass and regeneration. However, this research has not confirmed this, so many people ask themselves why to use it.However, if someone wants to supplement with arginine, the recommended dose is 4-6 grams per day.In the diet we supply 3-6 grams, therefore it is unnecessary to supplement yourself with artificial products.,
Studies confirming the efficacy of arginine
According to the study, in which one group was administered 1 g of arginine and 1 g of ornithine per day, the other 1 g of vitamin C and calcium was noted that the first group had better results in terms of muscle mass gain and strength.In fact, there is a high probability that vitamin C weakens this increase and strength, hence the likelihood that arginine does not affect the strength and mass increase, which has been loudly spoken about for some time and other scientists involved in the study of this amino acid.
And what positive affects arginine in the right amounts?
- It regulates cardiac arrhythmia
- It reduces the mortality associated with cardiovascular diseases
- Reduces pain in patients with intermittent claudication
- Positive effect on the intestinal microflora
- It works to improve immunity
- It affects the continuity of the intestinal barrier
- It regulates the metabolism It helps in maintaining a slim figure
- It reduces the blood viscosity
- It lowers systolic and diastolic pressure
- It improves insulin sensitivity in patients with type II diabetes
As you can see, arginine is extremely important for the human body. However, it is important to realize that through food we are able to provide the body with enough of it to be sufficient. Supporting de facto supplements turns out to have no significant effect on the increase in muscle mass and strength. The right amount of arginine gives a lot of benefits to the body, but with common sense in its dosage.
