A low dose would start out being grams daily, taken before and after your workouts. After the first week of taking grams daily, increase the dosage to a point where benefits are maximized, but the side effects are minimal. L-arginine should also be cycled by discontinuing use after 2 months and resuming it after another 2 months. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice.
Gareth Gray is an experienced sports nutrition new product development technologist. He regularly attends continuing professional development events and sports nutrition conferences to ensure his practise remains at the highest level. We cannot search for an empty value, please enter a search term. Buy Now. The reason explains Forbes, is that "Previous studies show that two hours after consumption L-arginine tends to reach baseline again.
What Forbes found was that in healthy, young, physically active males the two different doses significantly elevated L-arginine concentrations in the blood at rest, and both a low dose and a high dose were equally effective in doing so, but neither dose promoted a significant increase in nitric oxide, growth hormone, insulin, or insulin-like growth factor So, according to the study, it appears that L-arginine's impact depends on one's current health status: the more healthy and athletic the person, the less they'll benefit from it.
Now that he's established how L-arginine impacts the fit, young body at rest, he's embarked on two more studies — one with strength-trained athletes and one with aerobically-trained athletes — cyclists in this case — to look at the impacts of L-arginine on the body during exercise. This allows you to get the positive effects without going too far. It is also considered safe to dose yourself up to three times a day. Total daily dosage should not exceed 18 grams. As for side effects, the most commonly reported is diarrhea.
For those who are only using this substance in small amounts, diarrhea is the only side effect that you are likely to see. However, frequent and heavy use of L-Arginine can also cause :. There are a lot of good supplements out there, but one of our favorites is Superpump Max.
This is a general pre-workout supplement that gives you a moderately high dose of Citrulline. Thus, you get the blood flow enhancement combined with a rush of Creatine and Carnitine. This product also contains just a little bit of Caffeine and Taurine to give you an extra kick of energy in the morning. Another good one is called HyperAmino.
This supplement is an advanced blend of various amino acids, and these include both L-Arginine and L-Citrulline. Thus, you can use this one to provide a double-dose of Nitric Oxide for those who truly want to maximize this particular benefit. There is a lot of complex chemistry that goes into the making of an effective workout supplement, but we have tried to give you, the reader, an overview of the basics.
All you really need to know is that Arginine is effective for the purpose of increasing circulation. L-arginine has a few reported side effects, including nausea and diarrhea. In higher doses, there may also be a bitter taste. Because it has the effect of dilating blood vessels, low blood pressure may occur in some people.
If you have kidney or liver damage, taking L-arginine may cause low potassium and high serum urea nitrogen levels. Nutrition Nutrition Basics Vitamins and Supplements. By Bonnie Singleton. Bonnie Singleton.
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