Arginine Foods

Maximizing Arginine Supplementation for BodyBuilding

If you are taking arginine to supplement muscular gains in bodybuilding, there are three primary points to focus on to maximize results:

1. The timing of arginine supplementation
2. The form of arginine
3. The dosage of arginine
4. Combining arginine with other supplements

• The timing of Arginine Supplementation
  

Numerous studies have shown the optimal time to consume arginine suuplements is 30 – 60 minutes before a workout.  Boosting nitric oxide levels through arginine supplementation pre-workout will dilate the blood vessels to provide the muscles more blood flow, oxygen, nutrients and anabolic hormones. This, in turn, leads to a greater pump, more energy, and an overall more intense workout. This is the most critical time to consume arginine.

For a quicker recovery, you’ll also want to take arginine 30 – 60 minutes after your workout, 30 – 60 minutes prior yo bedtime, and also immediately after awakening in the morning. Arginine is more likely to be absorbed by the body when consumed on an empty stomach.

• The Form of Arginine

Arginine alpha-ketoglutarate has recently been shown to be more easily absorbed by the body; the alpha-ketoglutarate molecule is a precursor to the amino acid glutamine.

However, many people report satisfactory results with plain l-arginine.

To maximize results, try arginine alpha-ketoglutarate for maximum results.

Note: for bodybuilding purposes, consuming solid arginine foods is not optimal as the food has to be broken down by the body, which can take significantly more time.

• The Dosage of Arginine

As a general rule of thumb, you’ll need to consume 3-5 grams of arginine if your goal is to boost nitrix oxide levels and achieve an increase in growth hormone, and muscle mass.

• Combining Arginine With Other Supplements

You’ll want an arginine supplement that contains 1-3 g of citrulline per dose. Citrulline promotes energy  and increases blood levels of arginine, which can then be converted to nitric oxide and growth hormone.

In addition, consuming 500-1,000 mg of vitamin C per dose will help decrease the breakdown of nitrix oxide by free radicals in the body.

To assist with the conversion of arginine to nitric oxide in the body, consume 50-100 milligrams of Pycnogenol or 100-200 mg of standardized American ginseng. Each of these supplements has been show to increase the conversion of arginine to nitric oxide in the body.

Finally, to increase blood flow, add 10-100 mg of rutaecarpine with each arginine.

Conclusion

Start today with arginine supplementation for bodybuilding and you could see dramatic results in as little as three months time. Remember arginine supplementation timing, the form of the arginine supplement, the dosage of arginine, and what additional supplements to consume with arginine to maximize its effectiveness.

The next step is yours to take.