L-arginine and sporting performance
L-arginine and sporting performance
L arginine and sporting performance
L-arginine is a semi-essential amino acid that is important for the body. It plays a crucial role in various biological processes and is known for its health -promoting properties. In recent years, L-Arginine has also gained importance in the athlete community. Many athletes occupy L-arginine as a dietary supplement to improve their sporting performance. In this article we will take a closer look at how L-Arginine can influence the sporting performance and whether the intake is useful as a supplement.
What is L-Arginine?
L-arginine is an amino acid that the body needs to synthesize proteins. It is a conditionally essential amino acid, which means that the body can usually produce enough of it to meet its needs. However, there are certain times when the body needs more L-arginine than it can produce, such as in times of intensive training or growth. In such cases, L-arginine is considered essential and must be fed through food or nutritional supplements.
l arginine is contained in many foods, especially in protein sources such as meat, fish, dairy products, nuts and legumes. However, it can also be taken in the form of nutritional supplements.
How does L-arginine affect the body?
L-arginine has various effects on the body that can be of interest to the sporting performance. Here are some of the most important effects:
-nitrogen monoxide production: L-arginine is converted into nitrogen monoxide (NO) in the body, which plays a crucial role in expanding the blood vessels. This enables improved blood circulation and better transportation of nutrients and oxygen to the muscles during training.
-muscle protein synthesis: L-arginine is important for the synthesis of muscle protein. With the support of muscle protein synthesis, L-Arginine can promote muscle building and relaxation after training.
-immune system support: Intensive training can weaken the immune system and lead to infections. L-arginine has the potential to strengthen the immune system and reduce the risk of infections in athletes.
Can L-arginine improve sporting performance?
The effects of L-arginine on the sporting performance are the subject of many scientific studies. Although some studies have shown positive results, there is still no clear evidence that L-Arginine actually improves sporting performance. Most studies have been carried out on a relatively small number of subjects, which limits the generalizability of the results.
Some studies have shown that taking L-arginine can improve performance with sporting activities with short duration and high intensity before training. There is also indications that L-arginine can improve endurance performance with longer, submaximal activities.
However, it should be noted that the effect of L-arginine can vary in each individual. Some people can benefit from taking L-arginine, while others have no impact on sporting performance. FAQ
1. How should L-arginine be taken to improve sporting performance?
The optimal dosage of L-arginine for improving sporting performance is still the subject of research. Most studies have used doses between 2-6 grams of L-arginine before training. It is important to consider the recommended dosage recommendations on the labels of nutritional supplements and to consult a doctor or nutritionist if in doubt.
2. What side effects can occur when taking L-arginine?
As a rule, L-arginine is well tolerated and there are no serious side effects. In some cases, however, gastrointestinal complaints such as abdominal pain, flatulence or diarrhea can occur. In people with certain previous illnesses such as heart disease or low blood pressure, taking L-arginine can lead to undesirable effects. It is important to consult a doctor with L-arginine before taking nutritional supplements to discuss possible risks.
3. Are there any other nutritional supplements that can improve sporting performance?
Yes, there are different nutritional supplements that can improve sporting performance. Some of the most popular additions are creatine, beta-alanine and bcaas (Branched-Chain Amino Acids). These supplements have been examined in numerous studies and have shown positive effects on sporting performance. However, it is important to note that the benefits of nutritional supplements can be different from person to person and that your intake should always be done in connection with a balanced diet and appropriate physical activity.
FAZIT
L-arginine is an amino acid that is important for the body and can have different effects on sporting performance. Although there are some positive results, there is still no clear evidence that L-arginine actually improves sporting performance. It is important to consider the recommendations of experts and to consult a doctor in the event of uncertainties before taking L-arginine as a dietary supplement.