Diet and Nutrition 2022

Arginine: what é, what is it for and where to find it

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Arginine: what é, what is it for and where to find it
Arginine: what é, what is it for and where to find it

Arginine is an important amino acid for various functions in the body, such as improving healing, increasing the activity of the immune system and eliminating toxins from the body, as well as helping to improve muscle performance by increasing mass gain lean and decrease fatigue.

This amino acid can be easily obtained through food, as it can be found in cheeses, nuts, chestnuts, beans and cocoa, for example.

In addition, it can be consumed in the form of a supplement indicated by the nutritionist, which is usually recommended for athletes, since this amino acid helps to reduce muscle fatigue and promote muscle mass gain.

What is it for

Consumption of foods rich in arginine should be part of a he althy and balanced diet, as it has activity in various processes in the body, serving to:

1. Help with muscle mass gain

Arginine is very useful in the process of gaining muscle mass, being normally indicated in supplement form for bodybuilding athletes or people who practice high intensity physical activity. Arginine favors increased blood flow to the muscles, helps to improve muscle strength and endurance, as it makes up the muscle fibers. Arginine also works to fight free radicals, which can interfere with the process of gaining muscle mass.

In addition, arginine also stimulates the secretion of the GH hormone, which also plays an essential role in gaining muscle mass. Learn more about GH.

2. Prevent muscle fatigue

Arginine favors the production of nitric oxide, which acts by promoting the dilation of blood vessels and improving the contractile capacity of the muscle, which helps to reduce and prevent fatigue. In addition, arginine decreases lactate concentration in muscle, which is also associated with fatigue.

3. Improve immunity

Arginine also helps improve the functioning of blood cells responsible for the proper functioning of the immune system.

4. Help with healing

Arginine also has anti-inflammatory action and acts directly on cellular metabolism, helping in the tissue regeneration process and favoring healing.

5. Detoxify the body

This amino acid also acts directly on the liver, promoting the elimination of substances that are in excess in the body. In addition, they promote the elimination of free radicals, which can also have consequences for the proper functioning of the body.

6. Strengthen and moisturize hair

Arginine is one of the amino acids that make up the keratin protein, which is responsible for keeping the strands more resistant, as well as being essential to ensure that the strands are well hydrated. Thus, the consumption of foods rich in arginine helps to make the hair stronger and more hydrated.

7. Helping in the treatment of impotence

This amino acid increases the production of nitric oxide, which, due to its vasodilating effect, can favor erection and its maintenance due to the increase in the amount of blood that reaches the site. arginine, in some cases, to complement medical treatment.

8. Prevent cancer

According to some studies, the action of arginine in the metabolism of cells could decrease the probability of tumor alterations, as well as promote the elimination of free radicals that favor the development of tumors, however, more studies are still needed that prove this effect.

When the supplement is indicated

The arginine supplement can be indicated when it is not possible to obtain the ideal amounts of this amino acid through food, which makes the process of mass gain difficult. Thus, it is mainly recommended for bodybuilding athletes and for people who have an intense training routine and want to maximize muscle mass gain.

Before starting to use the supplement, it is important that the nutritionist or nutrologist is consulted so that the daily need for this amino acid can be verified and the most adequate amount and method of use can be recommended.

Arginine supplement can be found in powder or capsule form and, in general, the daily recommendation is up to 3 grams of the powder supplement, which must be diluted in water, or 1 to 2 capsules of 500 mg up to 3 times a day or as directed by a nutritionist or nutritionist.

Where to find arginine

Arginine can be found easily in some foods such as cheese, yogurt, nuts, cocoa and chestnuts, for example, and it is important that they are part of a he althy and balanced diet indicated by the nutritionist. See the complete list of foods rich in arginine.

Also, arginine can be found in powder or capsule form at he alth food stores or compounding pharmacies. The arginine supplement is indicated mainly for athletes, for the improvement of the performance and recovery of the muscles, and also for people with malnutrition or who have a low protein diet, to supply the lack of them in the body.

Arginine, whether through food or supplements, should be part of a he althy diet, and can be consumed alone or combined with other nutrients such as selenium, vitamin A or omega 3, for example.

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