L-Arginine

What is arginine?

L‑Arginine is classified as a semi‑essential amino acid, which means that our body can produce it on its own under certain circumstances; however, in specific conditions it must be taken in the diet. The main function of arginine in the body is to increase the production of nitric oxide, on the basis of which blood vessels dilate. These effects are used not only by athletes (alone or as part of pre‑workouts) but also, for example, by people with high blood pressure.

Suitable sources of arginine include meat, eggs, seafood, legumes, nuts and dairy products. A varied diet will thus easily ensure sufficient supplies of arginine in the body for the general population. In case of higher needs, it is advisable to reach for supplements. Most often, one can choose from the following forms:

• l‑arginine is the pure form of arginine, which is found in this form in most foods,
• AAKG is a compound of l‑arginine with dicarboxylic acid (alpha‑ketoglutarate). This form ensures a more gradual release of arginine, as well as better digestibility and absorption.

Effects of arginine

As already mentioned, l‑arginine causes blood vessels to dilate, which to some extent can support strength or endurance training. Arginine can:

• improve muscle recovery,
• increase endurance and strength,
• reduce muscle fatigue, or
• promote fat burning.

In the general population, effects such as improving immunity, regulating blood sugar, regulating blood pressure, or treating erectile dysfunction are most commonly cited.

L‑arginine is generally considered a safe dietary supplement. It may cause nausea, cramps or stomach pain in more sensitive individuals. Its joint use with blood pressure control medications should be consulted with a physician.

Dosage of arginine

Arginine should be taken about half an hour before training. The recommended dose is in the range of 3‑6 g. Arginine can be taken long term even on non‑training days. On these days, it is recommended to take arginine together with food.