Arginine, or L-arginine, is a semi-essential amino acid involved in several important physiological processes, particularly in the production of nitric oxide (NO). Nitric oxide is a molecule that helps relax blood vessels, improving circulation and supporting oxygen and nutrient delivery to muscles during physical activity.
In the context of sports and supplementation, arginine is commonly used as a pre-workout ingredient to enhance blood flow, muscular pump, and overall performance. It also plays roles in ammonia detoxification, hormone secretion, and immune function, making it relevant for recovery and overall metabolic support.
Although the body can produce arginine, higher demands — such as during intense training — may require supplementation to maintain optimal levels for performance and recovery.
Synonyms:
L-arginine, Arginina (in other languages)
Benefits:
- Promotes nitric oxide production and vasodilation
- Enhances blood flow and nutrient delivery during exercise
- Supports muscle pumps and vascularity
- Aids in recovery and tissue repair
- May assist in immune function and hormone release
Sources:
Found in red meat, poultry, dairy, fish, nuts, and seeds; produced synthetically for supplements
Observations:
Often taken before exercise (2–6 g typical range). May be less effective than some NO precursors (e.g., citrulline) due to first-pass liver metabolism. Can interact with blood pressure medications. Excessive intake may cause gastrointestinal discomfort.
Areas of Study Related:
Exercise physiology, Vascular biology, Sports nutrition, Biochemistry