ARGININE IS USELESS FOR SPORTS – STUPID

Featured Video Play Icon

L–ARGININE is a conditionally essential amino acid, which means that it may be needed in special conditions such as malnutrition, excessive ammonia production, burns, infections, peritoneal dialysis, rapid growth, urea synthesis disorders. It is being used as a sports supplement, as it is said to increase nitric oxide (NO) activity in the body. NO helps dilate the blood vessels, and thus help improve the blood flow.

ARGININE IS USELESS FOR SPORTS – STUPID blood vessels blood flow muscle cells Endothelium nitric oxide

Just like many other supplements in the market, L-Arginine supplementation claims to enhance recovery by increasing the supply of fresh nutrient and oxygen via increased blood flow through vasodilation, which also means better protein synthesis. This also means improvement in strength, power and better muscular recovery through better waste removal, such as lactate and ammonia.

But there is big issue here, which general people get confused about. Firstly, arginine oral supplementation does work. But there are two sides to it. Studies prove that arginine supplementation helps in increasing NO production, but only in subjects with some cardiovascular risk factors, high blood pressure, diabetes, insulin resistance, elderly etc. No study has proven any benefit from even higher doses of oral L-Arginine supplementation, in healthy disease free individuals. This is also called “ARGININE PARADOX”

Very few studies which proved the benefit of L-Arginine in healthy individuals, also administered other amino acids, specially L-Citrulline, leucine, lysine etc. to the subjects. Also, in subjects where arginine supplementation worked because of the disease factor, the doses were very high, and doses in the range of 9gm/day for weeks together was not uncommon.

ARGININE IS USELESS FOR SPORTS – STUPID tablets supplement diabetes amino acids L-Citrulline leucine lysine disease

There was only one study, which supported the increase of growth hormone, with arginine supplementation, but only when combined with exercise. This study was published in 2008, by J. A. Kanaley, in the journal Current Opinion in Clinical Nutrition and Metabolic Care. However, even in this study the daily dose ranged from 5-9gms of oral L-Arginine. Similarly, a study published in the Journal of Applied Physiology in 2010, by a team of British researchers, led by Stephen Bailey, found that arginine supplementation in 9 healthy men (19-38yrs), increased the time to exhaustion during severe intensity exercise. But even here the dose was a min of 6g/day.

(A 2005 study published in the Growth Hormone & IGF research, by S. R. Collier and fellow researchers, studied the dose of oral arginine that elicits an optimal GH response and to determine the time course of the response. Eight healthy males (18-33 years) were studied. Researchers found that, 5 and 9 g of oral arginine caused a significant GH response. A 13 g dose of arginine resulted in considerable gastrointestinal distress in most subjects without a rise in the GH response. The rise in GH concentration started approximately 30 min after ingestion and peaked approximately 60 min post ingestion.)

Acc. to Will Brink, “The arginine-NO pathway is controlled by an enzyme called eNOS (endothelial nitric oxide synthase), which converts arginine into NO. The important thing to know is that even in people not taking any arginine supplements, blood level of arginine is already high enough to saturate eNOS. And when an enzyme is saturated with substrate (in this case L-arginine) more substrate won’t have an effect on a reaction. Therefore, if you’re healthy, when you supplement L-arginine (even in large doses) you won’t get more NO from the arginine-NO pathway, simply because L-arginine is not rate-limiting for eNOS.”

Here is an extensive review of the studies which disapproves the use of L-Arginine as a workout supplement:

1. In a randomised, double-blind, placebo controlled study, in the journal Nutrition & Metabolism in 2012, a team of Brazilian researchers led by T. S. Alvares, tested seventeen healthy males, who were given either 6gms of oral L-Arginine supplementation or a placebo. The researchers found that, L-arginine supplementation may help treat individuals with atherosclerosis risk factors, such as hypercholesterolemia, hypertension, diabetes mellitus, kidney failure, smoking, and aging—all of which are conditions that are associated with reduced NO biosynthesis. It was seen that only subjects with poor NO synthesis are likely to benefit from L-arginine supplementation. The study found that in healthy subjects 6 g of oral L-arginine supplementation did not stimulate an increase in NO production when compared to the placebo group.

2. A 2009 study in the Journal of Nutritional Biochemistry, by a team of Taiwanese researchers led by T. H. Liu, investigated the effect of short-term arginine supplementation on performance in intermittent anaerobic exercise in well-trained male athletes. Ten elite male college judo athletes participated with a randomized crossover, placebo-controlled design. The subjects consumed 6 g/day arginine or placebo for 3 days then performed an intermittent anaerobic exercise test on a cycle ergometer. Blood samples were collected before supplementation, before and during exercise and 0, 3, 6, 10, 30 and 60 min after exercise. The results of this study suggested that short-term arginine supplementation had no effect on nitric oxide production, lactate and ammonia metabolism and performance in intermittent anaerobic exercise in well-trained male athletes.

3. A 2011 study published in the Journal of Nutrition, by a team of Canadian researchers led by J. E. Tang, investigated the ergogenic potential of arginine on NO synthesis, muscle blood flow, and skeletal muscle protein synthesis. Eight healthy young men, with an average between 20-24, were recruited, and were given 10gms of essential amino acids with 10gms of L-arginine, along with performing a leg resistance exercise. However, the researchers failed to see an increase in NO synthesis or muscle blood flow, after arginine supplementation after or during exercise.

ARGININE IS USELESS FOR SPORTS – STUPID Man Workout exercise training weightlifting weights tattoo bald sports beard L-arginine leg resistance exercise muscle

4. Studies have shown that NO may protect arteries from atherosclerosis. A double-blind, placebo controlled study, in the Journal of American College of Cardiology, in 2000, by A. Blum and fellow researchers, was carried out to study the effects of NO on postmenopausal women, through L-Arginine supplementation, as estrogen therapy which is shown to increase NO production, is not acceptable by many women for long term use. 10 postmenopausal women, with an additional risk of atherosclerosis, received 9gms of arginine or a placebo daily for one month. However, the researchers saw that, oral L-arginine failed to augment NO synthesis and release in postmenopausal women and is thus unlikely to be of general benefit to healthy postmenopausal women in protection from the development of atherosclerosis.

5. A 2004 study in the Journal of Nutritional Biochemistry, by R. W. Evans and fellow researchers, found that the dietary supplements of L-arginine, may promote formation of nitric oxide and thus may be of clinical benefit. However, the optimal level of L-arginine supplementation is unclear. The objective of this study was to evaluate the response of healthy individuals to increasing doses of L-arginine. Twelve healthy subjects were recruited and instructed to take L-arginine for 1-week periods at daily doses of 3, 9, 21, and 30 g. At the end of each week, 24-hour urine and fasting blood samples were collected, and weight, diastolic blood pressure, and systolic blood pressure were recorded. Ten subjects reported adverse side effects at initial L-arginine doses of 21 g/day (five subjects) or 30 g/day (five subjects). Mean values indicate that supplementation with 9 g/day of L-arginine, a dose associated with minimal adverse side effects, is sufficient to increase circulating L-arginine concentrations. However, subjects varied widely in their responses, indicating that L-arginine supplementation needs to be tailored to individuals.

6. A 2014 study published in the journal Nutrition Research, by T. S. Alvares, investigated the effects of 4-weeks of L-Arginine supplementation, in 15 healthy runners, who took either 6gm/day of L-Arginine supplementation or a placebo, before exercise. However, 4 weeks of l-arginine supplementation did not cause beneficial changes in metabolic and hormonal parameters, beyond those achieved with exercise alone.

7. A 2015 study in the journal Nitric Oxide, by a team of European researchers led by S. B. Sandbakk, examined the effects of acute supplementation with L-arginine and nitrate on running economy, endurance and sprint performance in endurance-trained athletes. In a randomised cross-over, double-blinded study the researchers compared the effects of combined supplementation with 6 g L-arginine and 614 mg nitrate against 614 mg nitrate alone and placebo in 18yr-old, nine male elite cross-country skiers. The plasma concentrations indicate greater nitric oxide availability both following acute supplementation of L-arginine + nitrate and with nitrate alone compared to placebo, but no additional effect was revealed when L-arginine was added to nitrate. Still, there were no effects of supplementation on exercise economy or endurance running performance in endurance-trained cross-country skiers.

ARGININE IS USELESS FOR SPORTS – STUPID male elite cross-country skiers endurance sprint snow skiing sports athletes

8. A 2005 study in the International Journal of Sports Medicine, by a team of researchers led by T. Abel, investigated the daily intake of two different dosages of arginine asparate during four weeks affects selected parameters of overtraining syndrome like performance, metabolic and endocrine parameters. Thirty male endurance-trained athletes were included in a randomized, double-blind, placebo-controlled trial and divided into three groups. During four weeks, they ingested either arginine aspartate with a high concentration of 5.7g arginine and 8.7g aspartate, with a low concentration of 2.8g arginine and 2.2g aspartate or placebo. Compared to placebo, no significant differences on endurance performance (VO2 peak, time to exhaustion), endocrine (concentration of GH, glucagon, cortisol, and testosterone) and metabolic parameters (concentration of lactate and urea) were found after chronic arginine aspartate supplementation. The chronic intake of arginine asparate during four weeks by male endurance athletes showed independent of dosage no influence on performance, selected metabolic or endocrine parameters. Consequently, there seems to be no apparent reason why the supplementation of arginine aspartate should be an effective ergogenic aid.

9. An older study in the European Journal of Nutrition in 1999, by P. C. Colombani, investigated the general metabolic impact of a chronic supplementation with arginine aspartate in endurance-trained athletes at rest and during a marathon run. Fourteen endurance-trained runners participated in this field study. 15 g of arginine aspartate or a carbohydrate-based placebo were supplemented daily for 14 days before a marathon run. Blood samples for analysis of metabolites and hormones were collected shortly before the run, after 31 km, at the end of the run, and after a recovery period of two hours. The study derived no obvious metabolic benefits from the chronic supplementation with arginine aspartate.

ARGININE IS USELESS FOR SPORTS – STUPID marathon run runners sports

10. The effect of arginine supplementation was tested in resistance training men in a study in the Journal of International Society of Sports Nutrition, by B. Wax and fellow researchers. This study examined the efficacy of acute ingestion of L-arginine alpha-ketoglutarate (AAKG) muscular strength and endurance in resistance trained and untrained men. Eight resistance trained and eight untrained healthy males ingested either 3000mg of AAKG or a placebo 45 minutes prior to a resistance exercise protocol. One-repetition maximum (1RM) on the standard barbell bench press and leg press were obtained. Upon determination of 1RM, subjects completed repetitions to failure at 60% 1RM on both the standard barbell bench press and leg press. Heart rate was measured pre and post exercise. One week later, subjects ingested the other supplement and performed the identical resistance exercise protocol. The results from the study indicated that acute AAKG supplementation provides no ergogenic benefit on 1RM as measured by the standard barbell bench press and leg press, regardless of the subjects training status.

11. A 2016 study in the European Journal of Nutrition, by a team of Brazilian researchers led by A. F. Aquiar, examined the effects of L-arginine supplementation on vasodilatation and muscle performance in older women. In this double-blind, randomized, placebo-controlled study, 20 elderly women were randomly assigned to either an L-arginine or placebo group. However, L-arginine supplementation provided no ergogenic effect on blood flow and muscle performance in older women.

12. Some people think that taking arginine with the post workout carbohydrate drink will enhance the absorption of glucose by the cells in the muscles. A 2003 study in the journal Medicine and Science in Sports and Exercise, by a team of British researchers led by T. M. Robinson, found that a 10-g oral dose of L-arginine had no effect on blood glucose disposal in human subjects after oral carbohydrate ingestion, either when rested or after different modes of exercise known to differentially affect glucose disposal. These results suggest that the addition of L-arginine to a carbohydrate beverage would not augment post-exercise carbohydrate replenishment in healthy human subjects.

13. L-arginine supplements have also been hypothesized to improve exercise performance by increasing levels of insulin and growth hormone (GH). A study in the journal Food & Nutrition Research in 2014, by a team of Brazilian researchers led by D. V. T. DaSilva, evaluated the effect of L-arginine supplementation on serum insulin, GH, Growth Factor Insulin-like (IGF-1), cortisol, and exercise performance, in response to exercise. Fifteen trained runners were divided into groups supplemented with 6 g of L-arginine or placebo. Blood samples were collected before supplementation, immediately after the first exercise session, after the second exercise session, and after 20 min of rest. The exercise consisted of two bouts of 5 km time-trial running test. However, the supplementation of L-arginine did not appear to stimulate the production of insulin, GH, and IGF-1 and, thus, provided no benefit in hormonal response or exercise performance in trained runners.

14. A 2013 study in the International Journal of Sports Nutrition and Exercise Metabolism, by a team of Canadian researchers led by S. C. Forbes, investigated the effect of acute L-arginine ingestion on the hormonal and metabolic response during submaximal exercise in trained cyclists. Fifteen aerobically trained men (age: 23-33yrs) participated in a randomized, double-blind, crossover study. Subjects consumed L-arginine (0.075 g/kg body mass) or a placebo before performing an acute bout of submaximal exercise. Again, the acute ingestion of L-arginine did not alter any hormonal, metabolic, or cardio-respiratory responses during submaximal exercise.

ARGININE IS USELESS FOR SPORTS – STUPID cyclists aerobically trained men submaximal exercise

So, all those people who think that your regular intake of arginine based 1000mg/1g tablets, or pre-workout drinks are going to make any difference, then you know what the supplement companies think you are. Yup, simply Stupid!


32 Replies to “ARGININE IS USELESS FOR SPORTS – STUPID”

  1. It’s been a busy week for you. What’s the best way to get rid of the stress of a busy week? The best and only way is by spending some time with the beauties over at http://www.camgirl.pw These are the girls who know how to treat a man right.

  2. Thanks a bunch pertaining to sharing this kind of wonderful persons you actually understand that which you are chatting approximately! Added.. kumpulan youtube indonesia Please likewise check out my website Equals). We can easily possess a website link change design concerning people

  3. An intriguing discussion will be worth comment. There’s no doubt that you should write more on this topic, it might not be described as a taboo subject but normally folks are inadequate to speak on such topics. To another location. Cheers
    tennessee finesse shirt http://ow.ly/jKbT30lgVvw

  4. I am not sure where you are getting your information, but good topic. I needs to spend some time learning much more or understanding more. Thanks for excellent information I was looking for this information for my mission.
    Viralstyle http://ow.ly/jKbT30lgVvw

  5. I added a new list. As you’ll see it’s bigger than most of them. I hope you all have had a great week!

  6. I was recommended this website by my cousin. I am not sure whether this post is written by him as nobody else know such detailed about my difficulty. You are amazing! Thanks!

  7. Normally I don’t read post on blogs, but I would like to say that this write-up very forced me to try and do so! Your writing style has been amazed me. Thanks, very nice article.

  8. Normally I do not learn article on blogs, but I wish to say that this write-up very forced me to take
    a look at and do it! Your writing taste has been surprised me.
    Thanks, quite nice article.

  9. Thank you so much for giving everyone an extraordinarily superb chance to check tips from this blog. It can be so cool plus jam-packed with a good time for me and my office colleagues to visit the blog minimum thrice in a week to read through the new issues you will have. And definitely, I’m at all times fulfilled considering the impressive secrets you serve. Some 4 ideas in this posting are in fact the most efficient we have ever had.

  10. My husband and i got really peaceful Peter could finish up his research by way of the precious recommendations he came across from your own web pages. It’s not at all simplistic just to choose to be releasing guides which often other people could have been selling. Therefore we recognize we have got the website owner to give thanks to for that. Those explanations you’ve made, the easy web site menu, the friendships you help instill – it’s all astounding, and it’s really making our son in addition to us recognize that the subject is pleasurable, and that is seriously fundamental. Many thanks for the whole thing!

  11. 261287 289239Youre so cool! I dont suppose Ive learn anything like this before. So good to discover any person with some authentic thoughts on this subject. realy thank you for starting this up. this internet site is something that is wanted on the internet, someone with slightly bit originality. helpful job for bringing something new to the web! 948422

  12. I would like to convey my affection for your kindness supporting visitors who need assistance with this concern. Your real dedication to passing the solution all through became surprisingly good and has regularly empowered folks just like me to realize their pursuits. Your entire informative facts entails a whole lot a person like me and additionally to my office workers. Thanks a ton; from each one of us.

  13. I’m not that much of a internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your site to come back in the future. Many thanks

  14. 96124 489630Some genuinely fantastic blog posts on this internet internet site , regards for contribution. 139890

  15. I and also my guys happened to be following the best guides on your web site while before long came up with a terrible suspicion I had not expressed respect to the web site owner for those techniques. My young men were for that reason excited to learn them and have now in actuality been making the most of them. Appreciate your turning out to be so accommodating as well as for deciding upon such exceptional topics millions of individuals are really wanting to be aware of. My very own sincere regret for not expressing appreciation to earlier.

  16. 278578 730308Wonderful weblog, Im going to spend much more time reading about this topic 876177

  17. I’m just commenting to make you understand of the extraordinary encounter my wife’s girl obtained checking your web page. She came to find a wide variety of things, which included what it is like to possess a great helping mindset to let a number of people without difficulty master certain specialized subject matter. You undoubtedly surpassed people’s expected results. Thank you for giving those insightful, healthy, edifying as well as unique guidance on your topic to Janet.

  18. Enjoyed studying this, very good stuff, thankyou. “If it was an overnight success, it was one long, hard, sleepless night.” by Dicky Barrett.

  19. 510706 316339You ought to experience a contest personally with the finest blogs on-line. Im going to suggest this page! 926872

  20. 866942 418749Utterly composed topic material , thanks for selective information . 511240

  21. Hello my friend! I want to say that this post is amazing, nice written and include almost all vital infos. I’d like to see more posts like this.

  22. 150428 412608baby strollers with high traction rollers should be considerably safer to use compared to those with plastic wheels- 516249

  23. 425874 645819As I website possessor I believe the content material here is genuinely superb , appreciate it for your efforts. 81307

  24. 135016 64582Some truly great content on this web internet site , thankyou for contribution. 511333

Leave a Reply