How and why to take arginine

Scientists have long come to the conclusion that the human body needs protein, which are composed of amino acids. Arginine is considered one of the main ones. According to recent studies, arginine synthesis decreases with age, which leads to various health problems.

Why take arginine

In a healthy person, arginine is produced in sufficient quantities throughout life. This amino acid is converted to nitric oxide and further participates in many important biochemical processes. Even a small pathology dramatically lowers the level of arginine, which can lead to serious health problems.

Arginine is able to relax the walls of blood vessels and thereby relieve their spasm. This property is especially used in the treatment of heart disease. For example, this is how you can stop angina pectoris. Arginine is essential for normal blood circulation in the brain. This amino acid regulates intraocular pressure and retinal microcirculation. Arginine is especially important for muscle development. Athletes looking to gain quality muscle mass often take this amino acid.

Lack of arginine primarily affects the state of the cardiovascular system. A person develops atherosclerosis. In addition, the lack of this amino acid negatively affects the kidneys and liver. The synthesis of urea is disrupted, its amount increases sharply. Arginine deficiency worsens the condition of bone and cartilage tissue. For men, getting enough arginine is especially important. It directly affects both sexual function and sperm quality.

Other properties of the amino acid:

• It is involved in the synthesis of hormones that affect growth.
• Frees the body from free radicals.
• In diabetes mellitus, it normalizes the amount of glucose in the blood.
• Increases the synthesis of serotonin.
• In combination with L-carnitine, it promotes weight loss.

How to take arginine

This amino acid is very often used by athletes for muscle building... It helps to recover more effectively from physical activity and increases the supply of oxygen to the muscles. It is more correct to use arginine in conjunction with other amino acids or with sports nutrition.

Arginine is marketed in liquid, powder or tablet form. For medicinal purposes, arginine is usually prescribed three times a day, 5 ml of liquid or 2 capsules, while the daily dose should not exceed 3 g.

Athletes take higher doses of arginine. It can exceed the therapeutic one by 3 times, but still not more than 10 g per day. Arginine should be started in small doses with a gradual increase. It is best to calculate your amino acid dose individually. It should be 115 mg of the drug per 1 kg of a person's own weight.

The most favorable time for athletes to consume arginine is 30 minutes before workouts... You can drink the drug during training or immediately after it. If on this day you will not train, then at least an hour should pass between the use of arginine and nutrition. With fatty foods, this interval should be at least 5 hours. If this rule is not followed, the assimilation of the amino acid slows down. The preparation in powder should be dissolved in some kind of liquid, such as juice. The capsules are washed down with a large volume of water.

Arginine in foods

If you are not involved in sports professionally, then you do not need to take this amino acid artificially. You can simply increase the amount of certain foods in your diet that contain it.

The largest amount of this useful amino acid can boast of nuts and seeds. The absolute champion in this respect is pumpkin, or rather, its seeds. Each hundred grams of pumpkin seeds contains 5353 mg of arginine.

In second place are sesame seeds with an indicator of 3326 mg.

The third line of the rating is occupied by peanuts with an amount of arginine of 3506 mg.

The fourth place is occupied by almonds. The amount of arginine in them is 2492 mg.

In fifth place are pine and walnuts with a useful amino acid of 2413 mg.

In addition, arginine is found in seafood and marine fish. Most of all it is in snails. Next come shrimp, crabs and red sea fish. Arginine is present in meat and dairy products, cereals and cereals, but in a much lower concentration.

Arginine: reviews

Before you start taking these drugs, you should definitely consult your doctor. Moreover, the decision on the need to take arginine should be made by a specialist. When used correctly, arginine can significantly improve health. A person has pains in muscles and joints, he becomes more resilient and more energetic, and in general he feels better. Another positive bonus is weight loss.