Does L-arginine increase the size of muscles? Or is it just another hype?
The topic of “bodybuilding” is wrapped around a lot of controversies, fad diets, and rumors about supplements and what not.
The use of amino acids like L-arginine for improving muscular performance and gains has always fascinated heavy bulkers.
While we do have heard almost every gym freak talking about the importance of proteins in bodybuilding, would you trust L-Arginine for your bodybuilding dreams?
The following blog explores the answer to this question, as it not only talks about what L-Arginine can do for your body but also whether it’s a safe pick.
Key Insights:
- L-arginine is an amino acid that has shown to improve muscle endurance and recovery after training.
- L-arginine primarily benefits muscles by increasing the production of nitric oxide.
- Arginine is present in natural sources, and you can supplement it as well; however, timing the dosage properly is crucial.
Let’s first understand what are the main benefits of L-arginine that bodybuilders can expect with supplementation.
What are the Benefits of L-Arginine for Bodybuilding?
L-arginine is an amino acid found naturally in many foods, particularly in protein-rich sources, such as meat, fish, and dairy.
It is also produced in the body and is considered a semi-essential amino acid. This means that while the body can produce it, there may be times when the body cannot produce enough to meet its needs, such as during intense physical activity or injury.
L-arginine offers several benefits, including:
- Acting as a precursor to nitric oxide, a molecule that helps to relax blood vessels and improve blood flow
- Stimulating the release of growth hormone, insulin, and other important hormones in the body
- Supporting the immune system and promoting wound healing
- Acting as a building block for proteins in the body
Together, these functions yield many benefits of L Arginine for bodybuilding, as found by studies and many research papers.
L-Arginine for Bodybuilding – Study
Although there are many studies that find L-Arginine magical for bodybuilding, yet we produce here one such study that completely focuses on how the amino acid works for muscles.
Campbell Study on the effects of L-arginine:
Aim:
A study conducted by Campbell et al. in 2013 investigated the effects of L-arginine supplementation on muscle endurance and strength in healthy males.
Model:
The study included 30 participants who were randomly assigned to receive either 6 grams of L-arginine or a placebo daily for 4 weeks. The participants performed three sets of elbow flexion exercises to failure at 80% of their one-repetition maximum (1RM) before and after the supplementation period.
Results:
The study found that L-arginine supplementation led to significant improvements in muscle endurance and strength compared to the placebo group.
The participants who received L-arginine were able to perform significantly more repetitions during the elbow flexion exercises, and they also had an increase in their 1RM compared to the placebo group.
The study authors suggested that L-arginine supplementation may be a useful strategy for improving muscle endurance and strength in healthy individuals.
However, it is important to note that other studies have found mixed results when it comes to the effects of L-arginine supplementation on muscle growth and performance.
Some studies have shown that it may not have a significant impact on muscle mass or strength, while others have found that it may improve blood flow and nutrient delivery to the muscles, leading to better performance and recovery.
Overall, while the evidence is not conclusive, L-arginine supplementation may be a useful tool for bodybuilders looking to enhance muscle pumps, vascularity, endurance, and stamina.
Moreover, L-arginine supplementation also helps reduce body fat according to some sources. The same study also notes that L-arginine affects your anaerobic performance and improved the recovery from post-exercise injuries.
Benefits of L Arginine for Bodybuilding
Bodybuilders use L-Arginine primarily to get two results, muscle growth and an improve in performance.
But to achieve these two results, L-Arginine has to bring several changes in our body which we call benefits because of the huge impact they have on health.
Some of these benefits include:
1. Increases Nitric Oxide Production
One of the primary ways that L-arginine may benefit bodybuilding is by increasing nitric oxide production in the body. Nitric oxide is a molecule that helps to relax blood vessels, which allows for better blood flow to the muscles during exercise.
This increased blood flow can help to deliver more oxygen and nutrients to the muscles, which can improve endurance and performance and help to promote muscle growth. Thus, L-arginine may help improve muscle size because nitric oxide helps build muscle naturally.
2. Improves Muscle Pumps and Vascularity
Another potential benefit of L-arginine for bodybuilding is that it may help to improve muscle pumps and vascularity.
Muscle pumps occur when the muscles are engorged with blood during exercise, giving them a fuller, more vascular appearance.
L-arginine may help to improve muscle pumps by increasing blood flow to the muscles and promoting the release of nitric oxide, which can help to relax blood vessels and improve blood flow.
3. Increases Endurance and Stamina
L-arginine helps in increasing endurance and stamina for bodybuilders to perform better.
By increasing blood flow to the muscles, L-arginine can help to deliver more oxygen and nutrients to the muscles during exercise, which can help to delay fatigue and improve endurance.
In addition, L-arginine may stimulate the release of growth hormone and other important hormones in the body, which can help to support muscle growth and improve overall stamina.
4. May Help to Improve Muscle Growth
While the evidence is not conclusive, some studies have suggested that L-arginine supplementation may help to improve muscle growth in bodybuilders.
One study published in Oxidative Medicine and Cellular Longevity found that L-arginine supplementation led to an increase in muscle protein synthesis in healthy adults.
Another study published in the Journal of Strength and Conditioning Research in 2010 found that L-arginine supplementation improved muscle strength and power output in weightlifters.
5. May Help to Reduce Muscle Damage and Soreness
Intense exercise can cause muscle damage and soreness, which can impede recovery and hinder muscle growth.
L-arginine may help to reduce muscle damage and soreness by increasing blood flow to the muscles, which can help to deliver oxygen and nutrients to the muscles and remove waste products more efficiently.
This improved blood flow may also help to reduce inflammation and promote recovery after exercise.
6. Improved Immune Function
Bodybuilding can put a significant strain on the immune system, as intense workouts and low body fat levels can make bodybuilders more susceptible to infections and illnesses.
By supporting immune function, L-arginine supplementation may help to reduce the risk of infections and illnesses, allowing bodybuilders to train more consistently and effectively.
Additionally, L-arginine may help to reduce inflammation in the body, which can occur as a result of intense exercise.
This can help to reduce muscle soreness and improve recovery times, allowing bodybuilders to train more frequently and with greater intensity.
7. Improved Cardiovascular Health
Cardiovascular health is an important consideration for bodybuilders, as a healthy cardiovascular system is essential for delivering nutrients and oxygen to the muscles during exercise.
By improving blood flow and endothelial function, L-arginine supplementation may help to improve cardiovascular health and reduce the risk of cardiovascular disease.
Ultimately, L-arginine supplementation can provide a range of benefits for bodybuilders.
But all of these benefits depend on how you take the amino acid, whether you take l-arginine after workout or before workout, and also on duration.
Although more research will help in deciding the optimal dosage, timing, and duration of supplementation, we do have enough information to help you out.
How to Use L-Arginine for Bodybuilding?
L-arginine can be taken in supplement form, usually in the form of L-arginine hydrochloride or L-arginine alpha-ketoglutarate (AAKG).
It is important to note that not all L-arginine supplements are created equal, and some may be more effective than others.
Look for third-party testing for purity and potency when choosing supplements, and follow the dosage instructions carefully.
The recommended l-arginine dosage per day for bodybuilding varies according to your muscle composition and diet.
On an average, experts recommend taking 3 grams of L-arginine three times a day, which is divided into multiple equal doses throughout the day.
It is important to start with a low dose and gradually increase it over time to avoid any potential side effects.
L-arginine can be taken alone or in combination with other supplements such as citrulline, beta-alanine, and creatine. Combining L-arginine with other supplements may help to enhance its benefits for muscle growth and performance.
However, if you aren’t looking for supplements or for chemical compositions to improve your L-Arginine levels, you can even switch to natural sources.
Natural Sources of L-Arginine
Extracting the right amount of L-Arginine for your diet seems a little complex than supplements.
While supplements have a fixed dosage, diet on the other hand can provide varying amounts of L-Arginine to your body.
Hence, adding up some natural sources of L-Arginine might help you with getting the desired L-arginine bodybuilding dose:
- Beef and pork (3 ounces ) – approximately 2 grams of L-arginine
- Chicken and turkey (3 ounces) – approximately 3 grams of L-arginine
- Fish and shellfish (3 ounces) – 1 to 1.5 grams of L-Arginine approximately
- Dairy products such as milk, cheese, and yogurt (1 cup) – approximately 1 gram of L-arginine
- Nuts and seeds such as almonds, peanuts and sunflower seeds (1 cup) – approximately 1 gram of L-Arginine
- Legumes such as chickpeas, lentils, and soybeans (1 cup) – approx. 1 gram of L-Arginine
- Whole grains such as oats, wheat, and barley (1 cup) – 0.5 to 1 gram of L Arginine approximately.
However, these foods often don’t meet up the desired dosage of L-Arginine as its difficult to calculate their exact dosage.
But when it comes to supplements, they have the exact mechanically manufactured capsules that contain the exact dosage of L-Arginine that you need for bodybuilding.
Hence, we suggest using natural L-Arginine supplements in their optimum dosage, at the optimum time.
Best Time to Take L-Arginine for Bodybuilding
There is no one-size-fits-all answer to this question, as the optimal timing of L-arginine supplementation may vary depending on a variety of factors, including individual goals, diet, and workout routine.
However, here are some general guidelines to consider when deciding when to take L-arginine:
Before a Workout:
Many bodybuilders choose to take L-arginine before a workout in order to enhance blood flow and improve muscle pump.
This increased blood flow can help to deliver essential nutrients and oxygen to the muscles, which can improve performance and support muscle growth. Taking L-arginine approximately 30 minutes to an hour before a workout can help to maximize its effects.
After a Workout:
You can also take L-arginine after a workout in order to support muscle recovery and growth. During exercise, muscles are broken down, and L-arginine can help to stimulate the production of growth hormone, which is essential for muscle repair and growth.
Taking L-arginine after a workout, preferably with a post-workout meal, can help to support muscle recovery and growth.
Before Bed:
Some bodybuilders choose to take L-arginine before bed in order to support overnight muscle recovery and growth.
During sleep, the body repairs and rebuilds muscle tissue, and L-arginine can help to support this process.
Taking L-arginine before bed can help to provide the body with the necessary nutrients for muscle growth and repair during the overnight period.
It’s important to note that the optimal timing of L-arginine supplementation may vary depending on individual goals and preferences.
However, despite being well versed with the dosage and timing, its not always a good idea to jump directly into supplementation.
Rather, you should check out all the safety guards of the supplementations, for example, certain products can have ingredients that can raise side effects.
To check on some similar safety angles of L-Arginine, we move on to exploring the potential side effects of L-Arginine.
Are There Any Side Effects of L-Arginine for Bodybuilding?
While L-arginine is generally considered safe when taken at recommended doses, a high dosage can cause side effects, such as nausea, vomiting, diarrhea, and stomach cramps.
L-arginine supplements may also interact with certain medications, including blood pressure medications, diabetes medications, and erectile dysfunction medications.
Individuals with certain health conditions should avoid L-arginine supplementation or speak with a healthcare professional before taking it. These conditions include:
- Low blood pressure: L-arginine can lower blood pressure, which may be dangerous for individuals with already low blood pressure.
- Asthma: L-arginine can increase airway inflammation and exacerbate asthma symptoms.
- Herpes: L-arginine can stimulate the replication of the herpes virus and exacerbate symptoms.
- Pregnancy: L-arginine supplementation during pregnancy has not been well-studied, so it is not recommended for pregnant or breastfeeding women.
Thus, avoid the use of L-arginine if you fall into any of the above categories. Other than that, L-arginine can be used by bodybuilders to test its effects on their performance and recovery, which might lead to better gains in the long run.
Conclusion
L-arginine is a non-essential amino acid that can provide numerous benefits for bodybuilders, including improved muscle pumps, vascularity, endurance, and stamina.
While the evidence is not conclusive, L-arginine supplementation may be a useful tool for maximizing muscle growth and performance, particularly when combined with other supplements such as citrulline, beta-alanine, and creatine.
However, it is important to start with a low dose and gradually increase it over time, and speak with a healthcare professional before starting L-arginine supplementation to ensure it is safe and effective for you.