Arginine is good for muscle growth, as it stimulates protein synthesis, and may increase muscle pump during exercise! Also, arginine is necessary for the production of testosterone which helps the body build muscle mass! Moreover, arginine helps muscle recover faster!
Arginine for muscle pump!
Arginine is an amino acid. Adults can synthesize it. But, getting high amounts of arginine from food may be beneficial for building muscle mass, or preserving lean body mass while dieting.
Above all, arginine regulates blood pressure and immune function of the body by helping vascular endothelial and immune cells synthesize nitric oxide. Nitric oxide relaxes blood vessels, and improves the supply of blood flow.
So, arginine may increase muscle pump during resistance exercise. It may increase blood flow and also enhance the metabolic response to the exercising muscle.
According to a study, arginine can increase muscle blood volume during recovery!
Furthermore, as arginine can increase blood flow, it may increase nutrient support to muscles, helping athletes train harder.
Moreover, arginine seems to stimulate protein synthesis in muscle tissue and plays a role in the regulation of protein anabolism in muscle. Also, arginine is an essential amino acid that plays key roles in nitrogen and energy metabolism.[4,5]
High testosterone levels are necessary for muscle growth, as testosterone increases muscle mass by increasing muscle protein synthesis. Also, testosterone is beneficial for improving body composition. It helps the body increase lean body mass and decrease fat mass. It’s huge anabolic properties.[7,8]
Finally, arginine may enhance maximal oxygen consumption and decrease plasma lactate concentration during exercise!
Arginine is good for faster muscle recovery!
Most noteworthy, arginine helps athletes build muscle mass because it may reduce recovery time after intense exercise.
Arginine prevents exercise-induced stress. On the contrary, a diet low in arginine may delay muscle recovery or soreness after a workout.
In fact, arginine can improve the removal of waste products of metabolism after exercise, significantly improving muscle fatigue! Mainly due to increased blood flow. For instance, lactic acid is produced during intense physical activity and may cause discomfort or pain.
Additionally, high-intensity or long-term strenuous exercises produce free radicals in the body. Eating foods rich in antioxidants, such as fruits and vegetables, is important for neutralizing free radicals. In fact, antioxidants help muscle recover faster! Arginine has also antioxidant properties. It can increase the antioxidant defense in muscles and liver!
Moreover, intense exercise decreases amino acid concentrations. So, eating foods rich in arginine and other essential amino acids is vital for muscle growth and faster muscle recovery.
Foods with arginine
Therefore, following a diet high in arginine may be good for muscle growth. Turkey, poultry, beef, and egg white are the best dietary sources from animal sources. But, there are many plant-based sources of arginine as well. In fact, soy, seeds, nuts, and beans are pretty rich in arginine! See the list of foods with arginine here.
According to study, a daily arginine dose of 2g from supplements could increase the sport performance in male athletes. Moreover, a dose of 3g may increase muscle strength and mass! Eating 2 handfuls of seeds or nuts a day can actually provide much higher doses!