Arginine & Muscle Growth

Many people today lift weights to help them gain muscle size and strength. A solid exercise program is just the beginning of this process. There are many dietary supplements that can help you reach your goal of a lean, muscular body. The amino acid arginine has been found to help stimulate muscle recovery and growth.

Identification

• Arginine is an amino acid that is key in the generation of nitric oxide in the body. It is found in eggs, meats and milk and also is available in capsule form. Arginine is classified as a non-essential amino acid, but it becomes more essential during times of stress on the body, such as pregnancy or trauma. Recent studies also have indicated that arginine may play an important role in treating patients with chronic heart failure. A study reported by the Journal of the American College of Cardiology, involving 40 patients that had been diagnosed with chronic heart failure, suggests that arginine may help these patients. The study divided the patients into four groups, one took 8 milligrams of arginine on a daily basis for a period of four weeks. The second group took no supplement, but did arm exercises daily for four weeks. The third group took the arginine supplement and did exercises, and the fourth group was the control group. The third group showed six times the blood vessel dilation of any other group. This leads doctors to believe that arginine can be beneficial in cardiovascular fitness, as well as muscle growth.

Function

• Arginine helps the body produce nitric oxide, a powerful stimulant that helps increase the blood flow to the body and produces higher energy levels. This also is beneficial for cardiovascular fitness. Arginine is helpful in increasing growth hormone levels, which helps to build lean muscle tissue, especially when taken prior to and just after a tough workout. The dosage recommended in bodybuilding circles is 3 to 5 grams just before and just after lifting weights.

Food Sources

• Arginine is found in many different food sources. These are just a few:

  Turkey, fryer or roaster, 1 pound ready to cook : 3,009 milligrams
  Spinach, frozen, 1 cup: 2,877 mg
  Pumpkin seeds, 1 cup: 2,076 mg
  Egg white, fresh, 1 cup: 2,700 mg
  Beef, eye of round, 1 pound: 2,271 mg

Benefits

• Arginine can aid in muscle growth and help the body maintain lean muscle mass. It does this by helping promote the release of growth hormones. This is maximized by supplementing with arginine before and after exercise. Arginine also improves cardiovascular function, helps promote healing and improves immune response to viruses and bacteria.

Warning

• Although arginine is regarded as safe for use in healthy adults, it is not recommended for anyone with acute heart conditions or anyone who has had a heart attack. It is not recommended for nursing mothers or those under age 18. Extremely high doses of arginine have been associated with lowering blood pressure to an unsafe level, so follow all directions as indicated.