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Ergogenic Aids: Arginine Impact on Strength and Performance

Mary Johnson, Mickinzie Lopez

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What is the impact of arginine supplementationon strength and endurance performance?

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A Refresher on Nitric Oxide (NO)

History & Clinical Uses

1970- 80s researchrevealed NO is a potentvasodilator andneurotransmitter

Atherosclerosis,hypercholesterolemia, HBP,erectile dysfunction

L-Arginine NO

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Athletic Performance Boost?

Theory: Vasodilation allowsmore O 2-rich blood to flowto muscles, extendingduration of high intensityperformance.

Popular among weight liftersand endurance athletes

May improve VO2 maxVolume-oxygen,maximum: the max O2uptake; an indicator offitness and endurance

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Supplements on the Market

Extreme Pumps, Strengths, andVascularity

Look Pumped All Day

Feel it Work in Under 10Minutes

$65

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Supplements on the Market

This stuff is supposed to make you ripped ,to the point where your veins are popping out of your

arms and you look like Ronnie Coleman.

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Beet Your PR

Naturally occurring nitrates

~310 grams / 16 oz juice1 cup can have a dramatic effect!

Folate, potassium, vitamin C, fiber,antioxidants

Legal

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Study #1: 10 Trained Judo Athletes

ARG/PLAC groups

6 grams/day for 3 days

Cycle erg mimicked competition (20smax/15s rest x 13 sets)

Blood samples before/during/after

Results: ARG levels , but no significantdifference in nitrate and nitrite b/w thetwo groups.

No effect on NO production,

lactate, nor performance.

Assessed the effect of short term arginine supplementation onintermittent anaerobic exercise in well-trained Judo athletes.

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Study #2: 14 Trained MarathonersAssessed the metabolic impact of chronic arginine aspartate

supplementation in trained endurance athletes at rest and during amarathon.

ARG/PLAC groups

15 grams/day for 14 days or a CHO-based placebo

26.2 miles

Blood samples before/during/after

Results: ARG levels , but no significant difference on NOproduction, respiratory exchange ratio, CHO/fatmetabolism, nor lactate.

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Study #3: 10k Cycling TT

140 mL/day concentratedbeet juice for 6 days~8 mmol NO 3-/day

60 min of sub-maximal cyclingand a 10-km time trial

Results: Time trial performanceand power output !

Sub-maximal VO2 ! 3.5% in 45% W max

5.1% in 65% W max

Tested the hypothesis that 6 days of beet juice nitrate ingestion wouldimprove time trial performance in trained cyclists.

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Conclusion: Short term and long term arginine

supplementation do not provide ergogenic benefits

to athletes in aerobic nor anaerobic trainingconditions.

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But what about the beets ?Natural vs. Synthetic nitrates?

Beta-alanine?Proven ergogenic aidReduce lactic acidVasodilator

Beet juices fame accredited ergogenic properties maybe due to its intrinsic high doses of natural nitrates, its

beta-alanine content, or the combination of nutrientspresent. More research is needed!

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Our RecommendationsArginine supplementation alone does not provideergogenic benefits to athletes.

Potentially harmful drug/supplement interactions

Beet juice is a safe, healthy, legal option for athletesinterested in nitric oxide supplements.

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References