Arginine, I consider it one of the big three aminos for muscle building. Surrounded by controversy. Some say it works, others say it doesn't work.
Well, I take it and I like it. I take and like all of the big three (arginine, glutamine and leucine).
I meet guys all the time that are taking 500 mg thinking and wondering why they are not feeling the effects or reaping the benefits.
Well, man up and take it like a bodybuilder.
Don't take my word for it. See what Dr. Mercola says here.
Warning: If you are prone to cold sores or other forms of herpes, avoid arginine. Instead try GPLC for your nitric oxide boost.
DosingFrom The Encyclopedia of Supplements A-F Author(s): Jim Stoppani Source: Flex. 29.10 (Dec. 2011): p196.
3-5g of arginine three times per day, with one dose 30-40 minutes before exercise
The below is on the Mayo Clinic website:
The below doses are based on scientific research, publications, traditional use, or expert opinion. Many herbs and supplements have not been thoroughly tested, and safety and effectiveness may not be proven. Brands may be made differently, with variable ingredients, even within the same brand. The below doses may not apply to all products. You should read product labels, and discuss doses with a qualified healthcare provider before starting therapy.
Adults (18 years and older) Note : There is no current suggested daily intake or tolerable upper intake for arginine. This amino acid is considered to be nonessential. The therapeutic dosage (maximum dose considered to be safe) is 400-6,000 milligrams.
According to the Mayo Clinic for exercise performance, a single dose of 6 grams of L-arginine in a 500-milliliter beverage has been taken by mouth. Six grams of L-arginine in Gatorade® has been taken by mouth twice daily for 28 days, as have 6 grams of L-arginine daily with meals for 14 days and 14.2 grams of L-arginine daily for six months.
Interesting enough the Mayo Clinic has recommendations for the following 37 issues. Visit the site to review.
- altitude sickness
- breast cancer
- chemotherapy adjuvant
- chest pain (noncardiac)
- cognitive function
- coronary artery disease
- diabetic complications
- erectile dysfunction
- heart failure
- hyperlipidemia (high cholesterol)
- hypertension (cardiac and pulmonary)
- interstitial cystitis
- intrauterine growth retardation
- MELAS syndrome
- myocardial infarction (heart attack)
- peripheral vascular disease and claudication
- pre-eclampsia (high blood pressure in pregnancy
- Raynaud's phenomenon
- respiratory infections
- wound healing
- anal fissures
- adrenoleukodystrophy (ALD)
- autonomic failure
- cardiovascular disease
- circulation problems
- cyclosporine toxicity
- growth hormone reserve test/pituitary disorder
- heart protection during coronary artery bypass grafting (CABG)
- inborn errors of urea synthesis
- kidney protection
Children (younger than 18 years) There is no proven safe or effective dose of arginine in children.