L-arginine is a well-known term among athletes and in the bodybuilding community. However, not everyone is familiar with the amino acid L-arginine. Here is a brief excursion into amino acids and that very special amino acid, L-arginine. There are over 200 different amino acids. Only 22 of them are involved in the construction of proteins and are therefore the focus of research.
These proteinogenic amino acids represent the precursor to enzymes, hormones, and neurotransmitters. They participate in the regulation of almost all metabolic processes. Antibodies also consist largely of amino acids, making them indispensable building blocks for a well-functioning immune system.
L-arginine for circulation
The amino acid L-arginine has been a subject of particular interest for years. Among amino acids, it has the highest nitrogen content. L-arginine is the only one capable of forming the vasoactive molecule NO (nitric oxide). This, in turn, controls blood pressure, blood flow, and the dilation of blood vessels. Robert F. Furchtgott, Louis J. Ignarro, and Ferid Murad were awarded the Nobel Prize in Medicine in 1998 for researching this connection.
t and is the only one capable of forming the vasoactive molecule NO (nitric oxide). This, in turn, controls blood pressure, blood flow, and the dilation of blood vessels. Robert F. Furchtgott, Louis J. Ignarro, and Ferid Murad were awarded the Nobel Prize in Medicine in 1998 for researching this connection.
The body often does not produce enough L-arginine
L-arginine is a semi-essential amino acid, meaning it is produced by the body itself. It does not necessarily have to be supplied through the intake of specific foods. During stress, intense physical exertion, or illnesses such as diabetes or arteriosclerosis, the body's own production is not sufficient. Furthermore, the amount synthesized by the body is usually insufficient after severe injuries and surgeries. A significantly increased need for L-arginine also arises during growth and in old age.
L-arginine: Many positive effects
L-arginine is now well-researched. Numerous studies demonstrate that this amino acid not only positively influences blood pressure and blood flow but also has a whole range of positive effects on health and well-being. It has been scientifically proven that the oral intake of 3 grams of L-arginine daily has a beneficial effect on the progression and prevention of cardiovascular diseases. This is not surprising, as L-arginine dilates blood vessels, thus not only improving heart performance but also ensuring that arteries do not clog as quickly due to deposits (arteriosclerosis). In this way, L-arginine prevents typical vascular diseases such as arteriosclerosis, heart attacks, and strokes.
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L-arginine and diabetes
Since L-arginine also favorably influences blood sugar levels and supports both the secretion and the effect of insulin, it can additionally have a beneficial effect on insulin resistance in type 2 diabetes mellitus. The amino acid L-arginine also supports brain metabolism by converting toxic ammonia into urea before it can attack the human organ of thought via the bloodstream. The amino acid reduces stress, anxiety, and tension by lowering cortisol levels.
And there is another effect of L-arginine that is of high importance for health and a long life: In advanced age, asymmetric dimethylarginine (ADMA, an endogenous amino acid) increases fourfold in the human organism and requires a 40 times higher concentration of arginine to neutralize the health-damaging effects of ADMA. In advanced age, the required amounts can only be met through dietary intake.
L-arginine for muscle building and fat burning
Among high-performance athletes and especially bodybuilders, L-arginine has long been known as a "pump supplement." The increased enrichment of the muscles with nitric oxide makes the muscle appear significantly fuller and harder during training. This not only increases training motivation but also actual performance. Why? Due to the dilated blood vessels, muscle blood flow is increased and the nutrient supply to the cells is enhanced. More oxygen, anabolic hormones, nutrients, and water reach the muscle cell, which ensures the rapid removal of metabolic products. These effects also have a beneficial impact on the performance of endurance athletes during training. Furthermore, the amino acid L-arginine indirectly increases muscle building by increasing the secretion of the growth hormones prolactin and glucagon.
Since L-arginine stimulates protein production in the muscles and leads to better burning of proteins, it also increases energy expenditure and thus also helps in the burning of fats. Therefore, L-arginine can be used to support diets. However, foods that contain high amounts of L-arginine, such as peanuts (3 grams per 100 grams of peanuts), are often very calorie-dense. Therefore, taking L-arginine as a dietary supplement is recommended.
