Arginine before training - is it worth using?

Arginine is one of the amino acids found in food. However, it has a special place in the athlete's diet - why? It plays the role of a precursor in the formation of many biologically active compounds. Examples here include creatine, agmatine and, most importantly, nitric oxide.

In the youngest it must be fully supplied with food, while in adults it is synthesized from other compounds. Under certain conditions it becomes an essential amino acid.

What is arginine?

Arginine, often referred to as L-arginine, is an amino acid that is a fundamental component of proteins found in living organisms. Although it is a substance that the human body can produce on its own, arginine is classified as a relatively exogenous amino acid. This means that in certain circumstances, such as periods of intensive growth, stress, or illness, the body's natural production of arginine may not be sufficient, making it necessary to supply it from outside, through diet or supplementation.

The use and role of arginine

Today, the discussed amino acid is widely used in medicine – arginine improves the functioning of the immune, cardiovascular, respiratory and digestive systems. It also has anti-cancer effects, inhibiting its development at an early stage, and supports the body's detoxification process from ammonia generated in protein metabolism. The influence of arginine on the synthesis of growth hormone is discussed. Due to its influence on the production of NO (nitric oxide), it has also found wide recognition in the world of sports – in the course of this mechanism, it improves muscle blood supply (blood flow, oxygen and nutrients), and also results in a drop in blood pressure – the diastolic effect of arginine on blood vessels was documented as early as 1988.

Nitric oxide has a much broader effect on the body than just improving blood flow. It affects the reduction of platelet adhesion, activation and "gluing" (preventing the formation of clots), plays the role of a neurotransmitter and modulator of the immune response.

Arginine before training - what is its effect?

Arginine, a precursor to nitric oxide, is often used by athletes before training to increase blood flow to working muscles, which can bring a number of benefits. These include:

• Improving the Muscle Pump: Increased blood flow to the muscles during training, known as the “muscle pump,” is often seen as beneficial due to the increased delivery of nutrients to the muscles and the removal of waste products.
• Endurance Support: Some research suggests that pre-workout arginine may help increase endurance, allowing athletes to train for longer periods of time without fatigue.
• Increased recovery: Improving blood flow can also speed up the recovery process after a workout by delivering more nutrients and oxygen to tired muscles.
• Supports healthy blood vessels: Regular use of arginine before training can support the health of blood vessels, which is important for overall performance.
• Potential Heart Health Benefits: With its ability to lower blood pressure and improve blood vessel function, pre-workout arginine may also provide heart health benefits.

Arginine before training - side effects

Taking arginine before a workout can cause side effects like stomach discomfort or dizziness, especially when taken immediately before exercise and on an empty stomach. While generally well-tolerated, some people may experience allergic reactions or drug interactions. It’s always a good idea to consult your doctor before starting a supplement to make sure it’s safe and appropriate for your individual health needs.

How to dose arginine before training?

Arginine dosage before training can depend on individual goals and tolerance. A common recommended dose is 3-6g about 30-60 minutes before exercise. It is important to start with a lower dose to see how your body responds and then adjust as needed. In most cases, however, it is not recommended to increase the dose above 10g. Arginine can be used alone or in combination with other supplements such as citrulline or creatine to increase the benefits.

The use of arginine in various sports disciplines - analysis of the research conducted

The year 2004 brought the publication of an interesting experiment – ​​a team led by Campbell attempted to test the effect of arginine on each of the 3 basic aspects that encourage athletes to take it. These are:

• influence on endogenous synthesis of GH (growth hormone)
• influence on creatine synthesis in the body
• influence on the increased production of nitric oxide

In the context of the influence on the production of endogenous growth hormone and creatine, unfortunately, no convincing evidence was found in the literature, however, the issue of NO production, apart from clinical documentation, turned out to have solid physiological foundations. Trials conducted in cardiology patients (mainly with heart failure, after myocardial infarction or with concomitant pulmonary hypertension) showed that the supply of doses of 3-9 g/d can significantly improve efficiency.

Another attempt to determine the effect of arginine supplementation on GH levels was undertaken by Forbes et al. in 2014. Unfortunately, they also did not show that arginine supplementation before training increased GH synthesis (measurements were taken at 0, 15, 30 and 60 minutes after the end of training). The same results (apart from GH, cortisol, insulin and IGF-1 concentrations) were observed by de Silva's team examining 15 runners in 2014.

Kanaley's review from 2008 provides slightly different information. It proves that taking doses of 5-9g of arginine results in an increase in the resting GH level. Unfortunately, administration around the time of exercise did not bring positive effects in this matter.

Diverging from the controversial topic of GH – 2012 was an interesting experiment aimed at documenting the effect of a single dose of Arg on the size of biceps (volume of blood flowing through them), their strength, NO production and oxygenation during regeneration. The experiment involved 15 men, and the trial was randomized, double-blind and placebo-controlled. The portion given to the participants was 6g of arginine. It was observed that such a supplementation protocol contributed to an increase in the volume of blood circulating in the muscle. The increase in strength and endurance was not significant.

In 2014, a study was published on professional wrestlers. Nine volunteers took part in a crossover experiment – ​​they took 1.5g of arginine/10kg of body weight or placebo. The participants performed an increasing exercise protocol. Despite the lack of differences in heart rate, lactate concentration and maximum oxygen consumption during exercise and post-exercise recovery, the duration of exercise in the test to refusal was significantly longer in the case of taking arginine.

In 2012, a review of studies on L-arginine and L-citrulline was published. The researchers concluded that the benefits of this supplementation will mainly be reaped by people with low and medium training. High-class athletes, unfortunately, will achieve little or no effect (unfortunately, such effects are very often obtained in scientific studies - the bodies of professional athletes are so largely adapted to effort that it is difficult to improve their functions. The same "disappointment" was also brought by studies on nitrates obtained from beets).

Arginine before training - is it worth using?

Arginine supplementation as a GH production stimulator does not necessarily have to bring positive results. However, if your goal is to improve blood flow (and as a result oxygenation and nutrition, as well as muscle pump) to the muscle environment, support the cardiovascular system (reducing the risk of blood clots, lowering blood pressure, improving heart function) - arginine supplementation will be a great choice! Additionally, if you are not a professional athlete (so your body is not "exerted" to the limits of its capacity) - arginine supplementation (also citrulline) can significantly improve the tolerance of aerobic and anaerobic exercise - the effort will be greater, and the effects will be better and more noticeable.

Literature:

• http://www.phmd.pl/api/files/view/1758.pdf
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129157/
• https://www.ncbi.nlm.nih.gov/pubmed/24225560
• https://www.ncbi.nlm.nih.gov/pubmed/18090659
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967014/
• http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0436
• https://www.ncbi.nlm.nih.gov/pubmed/22251130
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135062/
• https://www.ncbi.nlm.nih.gov/pubmed/23075551

Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.

Author of the blog: szewczykpassion.wordpress.com

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