L-arginine and the use of its potential in training
L-arginine is a semi-essential amino acid that is an important component of proteins responsible for a diverse spectrum of various physiological functions in the human body. It is also known as a precursor of nitric oxide - the substance responsible for dilating blood vessels. L-arginine is an amino acid that the body cannot make on its own, so it is particularly important to take it from the diet. It is found in high concentrations, for example, in nuts or seeds, but also in all-popular chocolate [1]. Why is L-arginine so important and who needs it in the first place?
As mentioned in the introduction, L-arginine is essential for the functioning of many physiological processes in the human body. These processes include the secretion of hormones, especially growth hormone - somatotropin (STH), the excretion of waste products from the body or strengthening the body's defences [2]. Due to the fact that L-arginine is a precursor for the formation of nitric oxide, responsible for vasodilation [3], its effects are also used in medicine, in particular for the treatment of angina, high blood pressure, erectile dysfunction or male/female infertility. Freshly published studies have also shown that nitric oxide plays a crucial role in scavenging free radicals, improving signalling cell responses, growth hormone production, scavenging "bad" LDL cholesterol, and proper fat metabolism. L-arginine also helps maintain the right ratio of individual minerals in the body [4]. This fact could be useful in practice especially for professional bodybuilders, who in an effort to time their body for competition often reduce fluid intake, so that their skin is as smooth as possible and after creaming beautifully shiny. At the same time, L-arginine is believed to play a significant role in protein synthesis and muscle growth due to its contribution to nitric oxide production [5].
Who needs L-arginine the most?
Everyone - children in the current growth period, adolescents, athletes, people suffering from overweight or obesity, the elderly. In the adult population, L-arginine is considered non-essential, or semi-essential amino acid. In contrast, for children, L-arginine is a highly essential amino acid important especially for the proper development and maintenance of the immune system.
After taking L-arginine during the recovery period, injured people managed to recover more quickly. Men suffering from erectile dysfunction can benefit from the vasodilatory abilities of this amino acid, which have been mentioned so many times today. By using it, top athletes manage to very efficiently avoid undesirable injuries, diseases or symptoms related to overtraining. While we strongly disapprove of this, many people use androgenic or anabolic steroids. L-arginine supplementation can substantially help them prevent the unwanted accumulation of bad cholesterol and the rise in blood pressure. These qualities will be appreciated not only by them, but certainly also by overweight people. Moreover, they can slow down the processes of atherosclerosis, popularly called "arterial steatosis", when there is a deposition and subsequent oxidation of fat plaques on the walls of arteries, which leads to their following damage and related complications (myocardial infarction, stroke, etc.).
People with pre-existing heart or psychiatric illness should pay particular attention to the correct use of L-arginine and consult their doctor about their steps. L-arginine overdose can cause nausea, diarrhoea and general body weakness. As there are no relevant guidelines to date that determine how much and how to dose L-arginine correctly, it is best to use the principle of so-called "tolerance mapping", a kind of monitoring of dose tolerance. Start with a very small dose for one week and watch how you feel. If everything is in order, you can gradually increase the dose. The usual daily dose is 2000 mg, which is about 1 teaspoon once a day. Remember that even common proteins contain a certain amount of L-arginine!
SOURCES
ALTERNATIVE MEDICAL REVIEW. 2002. 6: p. 512-522.
APPLETON, J. Arginine: Clinical potential of a semi-essential amino.
NAKAKI, T. a kol. Beneficial circulatory effect of L-arginine. Japanese Journal of Pharmacology. 66: p. 167-171.
http://1001herbs.com/l-arginine/
REYES, AA. a kol. Role of arginine in health and in renal disease. American Journal of Physiology. 267: p. 331-346.
ALBINA, JE. a kol. Arginine metabolism in wounds. American Journal of Physiology. 254: p. 459-467.
