How to improve the effect of arginine

Let's take a look at the amino acid L-arginine today.
This amino acid has many advantages: for example, L-arginine ensures better
blood circulation and therefore a better pump during training. In addition,
it is assumed that L-arginine stimulates the release of growth hormone, which ultimately leads to
improved muscle growth and simultaneous fat loss.

Arguments in favor of arginine
In the late 1990s it was discovered that nitric oxide (NO) plays a very important role
in various physical processes. Scientists also discovered that the
body produces nitric oxide (NO) from arginine. Today's NO or training boosters
are quite often based on the effect of arginine, which is also the reason why these
training boosters are very popular today;- they provide a better pump during
training, which ensures greater motivation and more fun during training. It is also
assumed that the muscles are better supplied with oxygen, nutrients,
water and anabolic hormones due to the dilated blood vessels. Thanks to the improved
oxygen transport, you also have considerably more energy during training and can therefore train much
more intensively.

Timing
In order to fully exploit the effect of L-arginine, it is first of all very important to choose the
correct time to take it. This should be done 30-60 minutes before training, preferably
on an empty stomach. On an empty stomach because amino acids generally only develop their
full effect when they are taken individually. You do not have to take L-arginine on
an empty stomach, only the effect is much weaker. The second portion should be taken after
training to ensure a longer-lasting blood flow after training
. The main advantage of this is that the nutrients after training (e.g. protein shake)
can reach the muscle cells better. In this way, you regenerate much
faster and can therefore tackle the muscle group you have just trained more quickly.
To stimulate growth hormone levels overnight, it makes sense to take arginine on an empty stomach (if possible)
30 minutes before going to bed. Avoid carbohydrates before
going to sleep, as this leads to a rise in insulin. With a high insulin rise, the
growth hormone level drops.
Imagine (simplified) a seesaw:

• For a high growth hormone level, the insulin level must be low!
• If the insulin level is high, the growth hormone level drops!

Form
The most common forms of L-arginine are "L-arginine" (usually in HCL form), "arginine alpha
ketogluterate" and "arginine ethyl ester". It has been reported that the simplest form of LArginine
is less easily absorbed by the body. For this reason, new forms
have been developed. Arginine alpha ketogluterate consists of two arginine molecules attached to a keto-
gluterate molecule. In this form, the amino acid arginine can be absorbed much better
via the intestine. The "alpha-ketogluterate molecule" is a precursor
of L-glutamine. (Note: L-glutamine has many positive effects on the intestine). Arginine
ethyl ester is a relatively new form of arginine. Through esterification, the amino acid is much
better absorbed by the body and transferred to the appropriate tissue. The advantage of
ethyl ester is that the dosage does not have to be so high to achieve the desired effect
.

Dosage
To increase the NO level before training, you should take 4-6 grams of L-arginine or arginine keto-
gluterate. For the ethyl ester form, 2-3 grams is sufficient.
If you intend to increase your growth hormone (GH) level, you should take approx. 9 g of L-arginine or arginine ethyl ester in
form. For the ethyl ester form, 6 grams is sufficient.
This is necessary because too little L-arginine "only" leads to improved blood circulation
, but not to an increased release of growth hormone.

Possible combinations
If you read the list of ingredients of most NO boosters, you will probably notice
that several ingredients are included in addition to arginine. These are added to improve the
effect of arginine. One very effective combination is the addition
of citrulline. Citrulline is a precursor of L-arginine which improves
and prolongs the effect of L-arginine.

In addition, you can benefit from the addition of 100-200mg of standardized American ginseng
. This ensures even better blood circulation. You can also choose to combine 500-1,000
mg of vitamin C together with the arginine supplements, as vitamin C acts as an anti
oxidant and thus leads to a slower decrease in NO levels. This
prolongs the improved circulatory effect of L-arginine.

*Author's note: The combination of vitamin C and arginine (unfortunately) also leads to a reduction in tryptophan levels.
increases the tryptophan level. This can lead to tiredness. This can be remedied by the
amino acid thyrosine can help here, as thyrosine competes with tryptophan. Tryptophan makes you tired;
Tyrosine wakes you up!