What is L-Arginine?
L-arginine is a conditionally essential amino acid that helps in protein synthesis and muscle recovery and reduces muscle fatigue.
The body contains 20 amino acids, which help in protein synthesis and muscle recovery. Of these, essential amino acids cannot be produced by the body and have to be taken through food. Non- essential amino acids are produced by the body and don’t need to be taken through external sources. Conditionally-essential amino acids like L-Arginine need to be taken from external sources during certain phases like adolescence, pregnancy, or recovery from trauma. Athletes can take it for muscle recovery and muscle pump.
What is the role of L-Arginine?
L-arginine helps in protein synthesis and muscle recovery. It’s a precursor to the vasodilator nitric oxide, which widens blood vessels, improving blood, nutrient, and oxygen flow to muscles.
Health benefits of L-Arginine
Muscle soreness is a common problem athletes face during a high-intensity workout. L-Arginine helps reduce muscle fatigue by increasing muscle pump, strength, and endurance. It also improves heart health and erectile dysfunction.
Increases muscle pump: L-arginine increases muscle pump by increasing the supply of oxygen and nutrients to muscles because of its vasodilation property. It helps in the synthesis of creatine, which helps form Adenosine Tri Phosphate, a form of energy stored in muscles, which fuels them during exercise.
Boosts heart health: L-arginine dilates blood vessels and maintains proper blood flow through them, controlling blood pressure and the risk of ischemic injury, chest pain, and angina attacks.
Improves erectile dysfunction: L-Arginine improves blood flow by dilating blood vessels, lowering the risk of clotting by discouraging tiny blood cell or platelet lumps that may obstruct blood flow to the penis. It helps blood become less viscous, which allows it to flow more fluidly, improving blood flow through blood vessels.
Speeds up wound healing: L-Arginine is a precursor to nitric oxide, which increases blood flow and oxygen to wounds, helps in collagen formation, and reduces inflammation.
Helps reduce muscle fatigue: L-arginine improves stamina by reducing lactate/lactic acid production, which causes muscle fatigue by inhibiting glucose breakdown.
Safe dosage for L-Arginine
Research studies conclude that the observed safe level for oral administration of L-arginine is upto 20 gm per day.
Food sources of L-Arginine include fish, chicken, turkey, beetroot, spirulina, peanuts, and pumpkin seeds.