What is L-Arginine - and what role does it play in muscle building?
In sport and particularly in weight training, there are now a variety of different supplements - as capsules or powders - that promise better training effects and faster, more efficient muscle building with more pump. Amino acids as building blocks of proteins have become increasingly important in this area in recent years and are popular nutritional supplements in sport. One term that comes up again and again is L-arginine. Here you can find out what is behind it and what effect the substance has, especially for athletes.
What is arginine or L-arginine?
L-arginine is a chemical compound that belongs to the group of amino acids, more precisely to the proteinogenic amino acids. This means that it is a building block of proteins in the human body. A distinction is made between D-arginine and L-arginine depending on the spatial arrangement of the molecules in the compound. Only the L-form of this amino acid can be utilised by the human body and is relevant for the metabolism. Colloquially, L-arginine is therefore often simply referred to as arginine.
L-arginine is one of the semi-essential amino acids. These are important nutrients that the body needs in addition to vitamins and minerals. The body can produce part of the required amount itself. This synthesis from the chemical compounds carboyl phosphate, L-ornithine and L-aspartate takes place within the urea cycle. However, in order to fully cover the body's requirements, a further portion must be supplied through food.
You can find out more about amino acids and their effect on the body here.
What does the body need L-arginine for?
Vitamins, minerals, trace elements - the human body needs many different nutrients that have different functions. The amino acid L-arginine contains a very high proportion of nitrogen and is therefore very important for the formation of nitric oxide in the body. This gas is made up of an oxygen and a nitrogen atom and is produced in the inner layer of the blood vessels. It dilates the blood vessels and has a blood pressure-lowering effect. Positive effects include improved blood circulation, increased potency and stimulation of insulin production. If the body is not sufficiently supplied with nitric oxide, this can result in circulatory disorders and high blood pressure, among other things.
Arginine also plays an important role in urea metabolism, as it is involved in converting nitrogenous substances such as ammonia into harmless urea, which is excreted via the kidneys. Arginine is also involved in the body's own production of creatine, which in turn supports the energy supply to the muscles and therefore also the absorption of oxygen in the brain. Various studies also indicate that L-arginine has a positive influence on the immune system. This is because nitric oxide is not only good for dilating the blood vessels, but also produces immune cells and therefore supports the entire immune system.
How much L-arginine does the body need?
It is not possible to say exactly how much arginine a person needs. It depends on various factors, such as lifestyle, diet, body weight and health. The recommended minimum is between 2000 and 6000 mg per day.
Which foods contain L-arginine?
Nuts and pulses in particular have a high L-arginine content. Peanuts are the best source of arginine with 3460 mg of arginine per 100 g. However, fish and meat are also good sources of arginine. Dairy products contain rather little - with the exception of Edam cheese with 1030 mg per 100 g. With a balanced diet, you can generally cover your requirements well.
Plant-based sources of L-arginine (in mg per 100 g):
Peas (1060), lentils (2240), soya beans (2360), hazelnuts (2030), wheat germ (2250), almonds (2750) and peanuts (3460).
Animal sources of L-arginine:
perch (1240), tuna (1250), sardines (1310), shrimp (1740), salmon (1330), chicken breast (1350), pork (1530) and beef (1540).
What role do arginine supplements play in sport?
As a building block of vasodilating nitric oxide, arginine is a popular supplement in fitness and weight training alongside many other amino acids. This is because the wider the blood vessels are, the more nutrients can be transported to the muscles, which in turn can have a positive effect on muscle growth and performance during training. Supplements containing this amino acid are also very popular with bodybuilders; L-arginine can produce an effect known as a pump: the muscles look harder and firmer. There are also various studies that have observed a connection between the intake of L-arginine and the "Human Growth Hormone", or "HGH" for short. HGH controls all growth processes in the body - including muscle growth and muscle building.
What are the different types of arginine supplements?
Products labelled as arginine base or simply arginine contain 100% pure amino acid. Arginine HCL contains not only the pure amino acid, but hydrochloride. This means that arginine is bound in the salt of hydrochloric acid. This type of capsule or powder therefore contains less arginine than pure arginine capsules. In the latter, the nutrient is obtained from plant sources, for example from sugar cane or barley. In arginine HCL products, the amino acid comes from animal sources. Arginine base is also preferable to HCL products due to its higher bioavailability.
When should L-arginine be taken before training?
Foods with a high arginine content and supplements should ideally be taken around 30 minutes before training. On days without training, however, it is recommended to take it on an empty stomach immediately after getting up.
How high should the dosage be for athletes and strength athletes?
The recommended intake varies from person to person and depends on body weight. Anyone who regularly engages in weight training and weighs less than 75 kilograms should start with an arginine dosage of approx. 3000 mg per day. Those who weigh more can start with 4000 mg per day. It is advisable to slowly increase the dose as training progresses in order to find the optimum amount for your personal needs. We have summarised the best food sources above, and many strength athletes also use the above-mentioned arginine supplements.
How should you take L-arginine powder or capsules?
Arginine tablets, capsules or powder should be taken in combination with at least 300 ml of liquid, which can be water, fruit juices or shakes. Arginine itself tastes rather bitter. Appropriate preparations should be taken during periods of exertion. There are no known long-term habituation effects or any side effects.
Who should not take additional supplements under any circumstances?
People who take medication for cardiovascular diseases should refrain from taking additional supplements containing arginine. This is because side effects can occur due to interactions with antihypertensives and blood thinners. Anyone who has already suffered a heart attack should also not take additional arginine, as this could have further negative health effects. L-arginine should also be avoided in the case of herpes infections, as well as kidney disease. It is also not advisable to take arginine supplements during pregnancy or while breastfeeding, as there is not yet sufficient data on the possible effects. As arginine has an effect on blood pressure, you should also stop taking it before operations.
How long does it take for L-arginine to take effect?
L-arginine works very quickly - the concentration in the blood rises around 20 to 30 minutes after taking it and then lasts for around three hours. For this reason, supplements and the like should only be taken very shortly before training.
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