L-Arginine – Does It Work and How to Use It in Fitness and Bodybuilding?

L-arginine is a semi-essential amino acid and our bodies can use other amino acids to synthesise it (proline, glutamate, glutamine). The most important thing connected to L-arginine is nitric oxide (NO), an essential part of molecule signalling and affecting physiological changes. NO has vasodilatory effects and increases blood flow. Furthermore, NO also improves muscle contractions, gas exchange and mitochondrial biogenesis. Scientists discovered that L-arginine stimulates the release of growth hormone (GH) which is responsible for cell growth, muscle growth and hypertrophy (1).

The use of nutritional supplements (NS) to enhance sports performance and promote health has grown in popularity, with L-arginine being one of the most often used NS in these domains. However, athletes should only use items that have been scientifically demonstrated to be helpful. Supplements without proper scientific proof can harm athletes’ health and performance, perhaps leading to doping issues (2).

L-arginine dosage in fitness and bodybuilding

Previous research suggests that taking 6 g of L-arginine three times daily, combined with vitamins and BCAA, can boost nitrite and plasma nitrate levels. Consuming L-arginine and other aminoacid-rich nutritional supplements, such as citruline, BCAA, and fructose, can reduce oxygen intake during moderate-intensity exercise, lower plasma lactate generation, and enhance exercise tolerance during high-intensity activity (3).

In contrast, in other studies, consuming 6 g of L-arginine for four weeks resulted in no changes in hormone or metabolic indicators compared to exercise alone.

Timing

The optimal use of L-arginine supplements in bodybuilding and fitness depends on when they are taken. It’s suggested to take L-arginine around 45 to 60 minutes before exercise to boost blood flow, nutrition delivery, and performance during exercise. This timing maximizes the amino acid’s conversion into nitric oxide, which supports muscular performance and recovery and enables the body to absorb and use it efficiently. According to various pharmacokinetic studies, the peak plasma concentration occurs 30 to 90 minutes after consumption (4). Additionally, some persons may opt to take L-arginine post-workout to help replenish nutrients and stimulate muscle repair and development throughout the recovery period. Finding the ideal time may need some trial and error to meet certain demands and objectives.

Combination of L-arginine with other supplements

A common option for bodybuilders and athletes, stacking L-arginine with additional supplements can enhance its benefits on nitric oxide synthesis and muscular function. Combining L-arginine with nitric oxide booster products, such as citrulline and ornithine, may have synergistic effects. For instance, citrulline more efficiently raises arginine levels in the body than arginine supplements do, which may increase nitric oxide synthesis and boost exercise capacity. To further aid in muscle recovery, ornithine may also aid in the detoxification of ammonia, a waste product of vigorous exercise. Before stacking supplements, though, it’s crucial to look into possible interactions and speak with a healthcare provider to make sure everything is safe and suitable for your requirements and objectives (5).

L-arginine-rich foods

Consuming meals high in L-arginine is crucial to sustaining adequate amounts of this amino acid, which will help your bodybuilding and fitness objectives. Good natural sources of L-arginine include foods like lean meats (like chicken, turkey, and cattle), fish (like salmon and tuna), dairy products (like milk, yoghurt, and cheese), nuts and seeds (like almonds, peanuts, and sunflower seeds), and legumes (like lentils and chickpeas). You may guarantee a steady intake of L-arginine and other vital nutrients required for muscle development, repair, and general health by incorporating these items into your meals and snacks. Whole food sources also offer a variety of vitamins, minerals, and antioxidants that enhance general health and amplify the physiological benefits of exercise (6).

It’s crucial to remember that different people react differently to L-arginine supplements and that a person’s general diet, level of activity, and genetic predispositions can all affect how successful they are. Furthermore, L-arginine is not a miracle supplement for improving muscle mass or athletic performance, even if it could help certain people. When coupled with a healthy diet, adequate hydration, and a planned exercise program, taking L-arginine supplements can enhance your fitness endeavours and promote general well-being and productivity. Before beginning any new supplement regimen, always get medical advice, especially if you have underlying medical concerns or are taking medication.