There are a lot of great options to choose from when it comes to pre workout supplements. One of these is L-arginine.
L-arginine is an amino acid that helps our bodies build proteins. It has been used to treat several conditions including high blood pressure, migraines, and preeclampsia.
L-arginine is a conditional amino acid, which means it's produced by our body. This is different from essential amino acids which we must gain access to through our diets.
As a supplement, l-arginine can be used both orally and topically. Though our bodies do make all the l-arginine that we technically need.
Continue reading to find out more about l-arginine such as the following:
- How much L-Arginine you should take and when to take it
- How to Get L-Arginine
- Benefits of L-Arginine
- Safety and Tips regarding L-Arginine
How Much L-arginine You Should Take and When to Take It
At this point, no set dosage has been made for l-arginine, but the general recommended amount is 2-3 grams. Make sure to drink a generous amount of water when taking the l-arginine.
If you want it to absorb even more quickly, it should be taken on a relatively empty stomach.
In order to make the most of your l-arginine supplement, you should take it around 30 minutes prior to your workout session. This will allow the l-arginine to be absorbed before you begin your workout.
After using a small dosage of l-arginine for a little while, you can up the dosage to 3-5 grams. It is recommended that you use this supplement in a cyclical manner with two months on and two months off.
How to Get L-Arginine
We know l-arginine is a conditional amino acid, so our bodies produce it naturally, but it can also be found in certain foods.
- Nuts and seeds
- Red meat
- Poultry
- Legumes
- Seaweed
- Fish
- Dairy products
- Soy
- Whole grains
You can also incorporate l-arginine into your life via supplements. They’re a great addition to a protein shake. Supplements for l-arginine come in the form of pills, powders, and creams.
This supplement from Dr. Emil is a great option for bodybuilders and athletes. This supplement aids in muscle growth and it boosts nitric acid oxide which helps increase blood flow to the heart. It is also made in the USA with all natural, non-GMO, dairy free, and gluten free ingredients. The supplements are made without these products because Dr. Emil believes that clean supplements are the most effective.
Dr. Emil’s l-arginine supplements are designed to increase blood flow to your muscles and organs which leads the way for more energy and heightened muscle mass.
Benefits of L-Arginine
Muscle Growth
L-arginine can help build muscle and create a toned look when used in addition to working out. It is especially beneficial when it comes to bodybuilding. This is because when muscle size increases, l-arginine signals muscle cells that then release a growth hormone that aids in fat metabolism. The fat stores underneath the skin are reduced due to the intake of l-arginine.
Endurance
L-arginine is a precursor for nitric acid which when released expands blood vessels and relaxes the walls of said vessels. This causes you to have lower blood pressure and more blood flow to your muscles while working out. In addition to this, more nutrients are sent to your muscles for a longer period of time. Due to this, muscle damage can be reduced and recovery time after exercise is better.
Athletic Performance
There are several studies that indicate the benefits of l-arginine while exercising.
One study in 2017 showed that soccer players who took two grams of l-arginine for 45 days felt their performance in their sport increased. The placebo group did not share this feeling. The players' ages ranged from 16-35, showing the large amount of people this could benefit.
Another study from 2010 found that nine men who drank 6 grams of l-arginine an hour before working out were able to workout longer than normal compared to those in the placebo group.
Other Benefits
There are many other benefits to l-arginine. These include the following:
- Reducing high blood pressure
- Treating heart disease
- Treating erectile dysfunction
- Helping control blood sugar in diabetic people
Safety and Tips regarding L-Arginine
L-arginine is considered safe to take.
However, just like all other things in life, moderation is key, which is why the recommended dose is 2-3 grams.
Some of side effects of the oral usage of l-arginine include:
- Nausea
- Abdominal pain
- Diarrhea
- Bloating
- Gout
- Headaches
- Allergic reaction
- Airway inflammation or worsening asthma symptoms
Because of this, you should avoid l-arginine if you had a recent heart attack.
You should be cautious about taking it if you have asthma or allergies because l-arginine supplements can worsen these issues.
L-arginine can also create issues with people who suffer from cold sores or genital herpes.
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With these tips, you should be able to find the right amount of l-arginine that works for you and your body.
When beginning to take l-arginine, make sure you start in smaller doses in order to make sure you don’t have any side effects.
So remember, small doses to begin and take it about half an hour before your workout begins and then enjoy a long, enjoyable workout and a better time during the following recovery.
With l-arginine in your pre workout routine, you will surely have a better workout!
