Arginine is an amino acid that has been shown to have several potential ergogenic effects. Arginine has been shown to have positive effects on recovery, body fat levels and markers of workout performance. But how and when should you take arginine for optimal results? Arginine is widely known as being taken preworkout – 45-60 minutes before to achieve the assumed benefits of widening of blood vessels and therefore increased blood flow. This helps to get more oxygen and nutrients to the muscles.  Arginine can also be taken anytime during the day to help supplement a diet, depending on the needs of the individual.

What to take with Arginine?

Arginine should be taken with a high GI carbohydrate drink or fruit juice to improve digestion and absorption of arginine. The insulin spike that a carbohydrate source can provide can effectively transport arginine to the working muscles. Arginine can be mixed in to help with flavour or even mixed with a pre workout shake.  It is also advised that arginine is best taken without other supplements to also help uptake and so other supplements don’t interfere with absorption.

Best Arginine Dosage

Higher dosages of arginine have had better results in research literature. Trial and error is needed to assess tolerance and how your body responds to arginine.  It is recommended starting with 1 gram of arginine pre workout and increasing slightly each time.  Some people will respond better than other and be careful as excess arginine can cause nausea and diarrhoea.  Be careful when taking extra on top of a pre workout because most pre workouts already contain arginine.

How to take Arginine

Arginine should be taken on its own with a carbohydrate drink to help absorption.  Tolerance to arginine should be assessed through trail and error gradually increasing the amount taken to find the perfect amount for you. Arginine is a good pre workout because of the increased blood flow properties it can provide.  Arginine should also be taken about 45-60 minutes before a workout to allow enough time for absorption.

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tpwnutritionist

tpwnutritionist

Getting down to business with the very best supplements and food, TPW™ Nutritionist has an incredible amount of knowledge on all things sports nutrition. With a Masters in Sports nutrition, some say TPW™ Nutritionist is a bit of a know it all, but we love that!

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