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Proteins consist of amino acids. Some of them are particularly important for athletes when it comes to physical performance. Amino acids play an important role in protein metabolism. That is why more and more athletes, not only from strength and performance sports, use L-arginine as a dietary supplement.
It can be consumed through various foods such as pine nuts, turkey meat, or pumpkin seeds. L-arginine is one of the most nitrogen-rich amino acids and is therefore very popular among strength athletes. Based on scientific knowledge, it is also known that it is involved in the formation of nitric oxide (NO) and creatine in the body. Alongside BCAAs, it is therefore one of the most popular pre-workout supplements.
Experience shows that in bodybuilding it is often taken as a “pre-workout supplement,” meaning directly before training. The reason: L-arginine can bind the ammonia produced from broken-down proteins as urea and help eliminate it via the kidneys. This process is also known as the urea cycle, which is responsible for removing uric acid. Uric acid in turn affects our acid-base balance in the blood, which is tightly regulated. Blood pH levels range between 7.35 and 7.45. Any shift can hinder energy flow and other metabolic processes because enzymes that produce energy from nutrients do not function well in an acidic environment. Body cells and their protein structures are also very sensitive to acids. Therefore, the urea cycle and L-arginine serve as important acid regulators or buffers.
Experience shows that in bodybuilding it is often taken as a “pre-workout supplement,” meaning directly before training. The reason: L-arginine can bind the ammonia produced from broken-down proteins as urea and help eliminate it via the kidneys. This process is also known as the urea cycle, which is responsible for removing uric acid. Uric acid in turn affects our acid-base balance in the blood, which is tightly regulated. Blood pH levels range between 7.35 and 7.45. Any shift can hinder energy flow and other metabolic processes because enzymes that produce energy from nutrients do not function well in an acidic environment. Body cells and their protein structures are also very sensitive to acids. Therefore, the urea cycle and L-arginine serve as important acid regulators or buffers.
Many also refer to L-arginine as an indirect fatigue blocker. For this reason, many athletes use the alkaline amino acid L-arginine during demanding training phases to delay fatigue as much as possible. It also helps reuse excess nitrogen from broken-down muscle proteins for anabolic processes. This results in a synergy effect, as L-arginine also supports creatine formation. Every athlete knows the positive effects of creatine: with a daily intake of 3 g of creatine, increases in strength (more weight and repetitions) can be noticed. L-arginine is therefore very popular because this amino acid is involved in creatine synthesis and the urea cycle. These properties are closely linked to the following goals:
- Increase in strength
- Regeneration
- Muscle growth
- Improvement of the acid-base balance
Overview
As a semi-essential amino acid, the body can synthesize arginine itself in small amounts. Arginine is produced in the urea cycle from carbamoyl phosphate, L-aspartate, and L-ornithine. However, these amounts are not sufficient to fully cover the body’s needs. Especially in certain life situations, when the organism cannot keep up with its own production, the body relies on increased intake through food. For example, it is found in meat, fish, nuts, and seeds.
An increased need for L-arginine can arise during periods of intense physical activity, strict dieting, or growth. The reason for this is that metabolic processes (particularly protein metabolism) are running at full speed. Therefore, athletes and body-conscious individuals should ensure an adequate protein intake through their diet so that the body receives all eight essential amino acids in sufficient quantities. The body cannot produce these eight amino acids itself, and without them, the other twelve non-essential amino acids (including L-arginine) cannot be formed. This is of great importance for both strength and endurance athletes.
An increased need for L-arginine can arise during periods of intense physical activity, strict dieting, or growth. The reason for this is that metabolic processes (particularly protein metabolism) are running at full speed. Therefore, athletes and body-conscious individuals should ensure an adequate protein intake through their diet so that the body receives all eight essential amino acids in sufficient quantities. The body cannot produce these eight amino acids itself, and without them, the other twelve non-essential amino acids (including L-arginine) cannot be formed. This is of great importance for both strength and endurance athletes.
First of all, it should be mentioned that L-arginine is also involved in vasodilation and blood circulation. This refers to nitric oxide (NO), which is described as a gaseous substance. The graphic illustrates a comparison of blood vessels.
It plays an important role in protein metabolism as well as in the urea cycle. Arginine helps convert metabolic waste products generated during muscle training, such as ammonia or methylhistidine, in the liver and excrete them via the kidneys in the form of urea. By eliminating metabolic waste products, nutrient transport pathways are cleared, allowing protein metabolism to function without disruption.
The amino acids L-glutamine, L-ornithine, and L-arginine are among those involved in the urea cycle and contribute to the breakdown of metabolic waste products. Especially in the liver, the central metabolic organ, many enzymes are active that require increased amounts of arginine for this breakdown.
Consequently, it affects many metabolic processes in the body, particularly protein metabolism, which is also involved in muscle growth when sufficient protein is supplied. Since protein and energy metabolism overlap and run in parallel, the breakdown processes in the urea cycle are essential. By removing metabolic end products early, energy-producing metabolic processes can also function more efficiently.
It also plays an indirect role in energy metabolism. The body uses creatine for muscular performance, which it can also produce itself. Together with other amino acids, arginine is involved in creatine production, helping to continuously supply creatine phosphate stores in the muscles. When these stores are filled with creatine, the immediate energy source ATP (adenosine triphosphate) can be produced more quickly during short and intense exertion. This increases physical performance in explosive strength activities during short-term intense physical stress (with at least three grams of creatine daily) and, in combination with proteins, can even support muscle growth.
- A normal blood vessel
- Arginine is converted into nitric oxide (NO) on the inner walls of the blood vessels.
- A higher NO concentration leads to relaxation of the smooth muscle cells and therefore to dilation of the blood vessels.
- In this way, more oxygen, nutrients, and anabolic hormones are delivered to the muscles.
The amino acids L-glutamine, L-ornithine, and L-arginine are among those involved in the urea cycle and contribute to the breakdown of metabolic waste products. Especially in the liver, the central metabolic organ, many enzymes are active that require increased amounts of arginine for this breakdown.
Consequently, it affects many metabolic processes in the body, particularly protein metabolism, which is also involved in muscle growth when sufficient protein is supplied. Since protein and energy metabolism overlap and run in parallel, the breakdown processes in the urea cycle are essential. By removing metabolic end products early, energy-producing metabolic processes can also function more efficiently.
It also plays an indirect role in energy metabolism. The body uses creatine for muscular performance, which it can also produce itself. Together with other amino acids, arginine is involved in creatine production, helping to continuously supply creatine phosphate stores in the muscles. When these stores are filled with creatine, the immediate energy source ATP (adenosine triphosphate) can be produced more quickly during short and intense exertion. This increases physical performance in explosive strength activities during short-term intense physical stress (with at least three grams of creatine daily) and, in combination with proteins, can even support muscle growth.
You may also have heard of arginine HCL or AAKG. These are essentially different forms of arginine that are offered on the supplement market either as single-ingredient products or in pre-workout drinks. Arginine HCL stands for arginine hydrochloride and represents a more biochemically stable version of L-arginine. It is slightly acidic, dissolves well in water, and is relatively well absorbed by the body.
The combination of arginine and alpha-ketoglutarate is called AAKG and is relatively neutral in taste. It is absorbed better than arginine HCL because the body also produces alpha-ketoglutarate itself. As a result, it is utilized very efficiently by the body. Even better, however, is arginine BASE (ARGININE ZERO), as it is the purest form of L-arginine available. This means it delivers significantly more L-arginine than the other two forms. Why? Arginine BASE has no additional bonded compounds attached. Therefore, it consists of 100 percent pure L-arginine. Overall, all forms are well absorbed by the body, but L-arginine BASE (Body Attack ARGININE ZERO POWDER) can provide up to 30 percent more L-arginine. This means the body receives more L-arginine compared to the other two forms. The purest and strongest L-arginine is the BASE form and is considered one of the most popular and advanced options. However, pre-workout drinks such as Attack 3.0 in combination with L-arginine BASE also work very well.
For athletes, the requirement for proteins and amino acids is increased, as muscular stress causes more muscle fibers to be damaged. Endurance athletes may even burn the body’s own amino acids if the muscle energy stores are completely depleted.
Among the 20 amino acids, L-arginine is also utilized because it participates in both the breakdown and building functions of protein metabolism. Vitamin B6 is also involved and contributes to the maintenance of normal protein and glucose metabolism. Therefore, daily consumption of foods such as walnuts, peanuts, pumpkin seeds, pine nuts, or chicken is important. Alternatively, dietary supplements can be used to achieve a similar effect.
In cases of high protein turnover or an unbalanced diet, supplementation can be just as useful as vitamins in supporting daily nutrition. Body Attack offers both capsules and powder forms. Athletes often take capsules, such as arginine shock, before training. Alternatively, amino acids in powder form (Arginine Zero from Body Attack) can be consumed together with carbohydrate-rich liquids or a protein shake.
Among the 20 amino acids, L-arginine is also utilized because it participates in both the breakdown and building functions of protein metabolism. Vitamin B6 is also involved and contributes to the maintenance of normal protein and glucose metabolism. Therefore, daily consumption of foods such as walnuts, peanuts, pumpkin seeds, pine nuts, or chicken is important. Alternatively, dietary supplements can be used to achieve a similar effect.
In cases of high protein turnover or an unbalanced diet, supplementation can be just as useful as vitamins in supporting daily nutrition. Body Attack offers both capsules and powder forms. Athletes often take capsules, such as arginine shock, before training. Alternatively, amino acids in powder form (Arginine Zero from Body Attack) can be consumed together with carbohydrate-rich liquids or a protein shake.
It is recommended to take it about 30 minutes before training to support creatine synthesis and strength gains. Depending on body weight and gender, 4–6 g should be taken with sufficient water. In bodybuilding, a pre-workout shake with additional supplements is common practice. A popular combination is L-arginine and citrulline. Optionally, caffeine or L-tyrosine can also be added to the shake for a more intense effect.
To maintain consistently elevated L-arginine levels, it is advisable to use several smaller doses spread throughout the day, for example 3 g of L-arginine in the morning after getting up and 3 g before going to bed. On training days, take 3 g of L-arginine before and after the workout. Please note, however, that single doses exceeding 6 g of L-arginine may lead to intolerance or diarrhea. If you want to achieve maximum effect, consider using ARGININE ZERO!
As with many dietary supplements, arginine can be consumed in various ways. The powder form is usually the most affordable and is ideal if you want to mix additional ingredients into a pre-workout shake, for example citrulline.
The advantage of the capsule form lies in its simple dosing. There is no need for a scale, as you can simply take a specific number of capsules.
Arginine is also available in the form of a shot, similar to energy drinks. In this case, it is liquid and often mixed with other sugar-containing ingredients. Generally suitable only for a muscle-building phase!
Side effects are generally very limited. With excessively high dosages (> 10 g per day), digestive issues and diarrhea may occur. Amounts of up to 6 g of L-arginine per day are usually well tolerated.
Anyone who experiences digestive problems even with amounts of up to 6 g of L-arginine per day should divide the intake throughout the day (2 x 3 g of L-arginine) and preferably take it with meals to allow for slower absorption.
When does it take effect?
If you want to use L-arginine as a pre-workout supplement or single product before training, its effects can begin as early as 20–30 minutes after intake. You can simply drink your shake at home, drive to the gym, and start your workout!
Which one is the best?
Every person is individual, so it is best to try different forms of L-arginine. However, the strongest form is Arginine ZERO because it provides 100 percent pure L-arginine. It is considered the most advanced form of arginine and ensures more effective absorption and supply.
Is it also suitable for women?
Of course! Women can also benefit from its effects. There is absolutely nothing against taking it.
If you want to use L-arginine as a pre-workout supplement or single product before training, its effects can begin as early as 20–30 minutes after intake. You can simply drink your shake at home, drive to the gym, and start your workout!
Which one is the best?
Every person is individual, so it is best to try different forms of L-arginine. However, the strongest form is Arginine ZERO because it provides 100 percent pure L-arginine. It is considered the most advanced form of arginine and ensures more effective absorption and supply.
Is it also suitable for women?
Of course! Women can also benefit from its effects. There is absolutely nothing against taking it.