The amino acid arginine is a conditionally indispensable amino acid. It is produced by the body, but in small doses, which often the human body is not enough for normal functioning, therefore, people should receive arginine from food and food additives.
Properties of arginine
Arginine plays an important role in many processes of the body, which makes it especially important for a person's normal life. The main properties of arginine include:
- stimulates the production of nitric oxide and its transport in the body;
- normalization of blood pressure;
- improved muscle cell division;
- transportation of creatine in the body;
- improvement of the immune system;
- improvement of liver function;
- lowering of cholesterol;
- increase in production of growth hormone;
- increased testosterone production;
- thanks to the transport function, arginine helps to remove toxins and cleanse the body.
For women, arginine will be useful due to the fact that it helps to fight depression, increases the body's efficiency, accelerates the burning of subcutaneous fat and the manifestation of depression, promotes the production of many hormones and the general rejuvenation of the body.
Where to take arginine?
Now arginine can be found in many sports nutrition complexes, and it is also produced as a separate food additive in the form of powders and tablets. If you do not use additives, you can get arginine from regular products.
The content of arginine in food (100 g)
Admission of arginine - dosage
The daily intake of arginine is 3-9 g per day, and the maximum allowable rate of 10 g. It is best to start with a minimal dose and gradually increase it. If you feel weak with arginine, nausea, diarrhea starts, or your blood pressure drops, then you have taken too much and you should reduce it to normal.
Take arginine better before and after training to improve muscle growth, as well as at night to increase the production of growth hormone and accelerate the recovery of muscles and the body as a whole.