Ergogenic Aids: Arginine

Impact on Strength and Performance

Mary Johnson, Mickinzie Lopez

What is the impact of arginine supplementation

on strength and endurance performance?

A Refresher on Nitric Oxide (NO)

History & Clinical Uses
1970-80s research
revealed NO is a potent
vasodilator and
neurotransmitter
Atherosclerosis,
hypercholesterolemia, HBP,
erectile dysfunction

L-Arginine NO

Athletic Performance Boost?

Theory: Vasodilation allows
more O2-rich blood to flow
to muscles, extending
duration of high intensity
performance.
Popular among weight lifters
and endurance athletes
May improve VO2 max
Volume-oxygen,
maximum: the max O2
uptake; an indicator of
fitness and endurance

Supplements on the Market

Extreme Pumps,
Strengths, and
Vascularity
Look Pumped All Day
Feel it Work in Under 10
Minutes

$65

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.

Beet Your PR
Naturally occurring nitrates
~310 grams / 16 oz juice
1 cup can have a dramatic effect!

Folate, potassium, vitamin C, fiber,

antioxidants
Legal

Study #1: 10 Trained Judo Athletes

Assessed the effect of short term arginine supplementation on
intermittent anaerobic exercise in well-trained Judo athletes.
ARG/PLAC groups
6 grams/day for 3 days
Cycle erg mimicked competition (20s
max/15s rest x 13 sets)
Blood samples before/during/after
Results: ARG levels , but no significant
difference in nitrate and nitrite b/w the
two groups.
No effect on NO production,
lactate, nor performance.

Study #2: 14 Trained Marathoners

Assessed the metabolic impact of chronic arginine aspartate
supplementation in trained endurance athletes at rest and during a
marathon.
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 NO
production, respiratory exchange ratio, CHO/fat
metabolism, nor lactate.

Study #3: 10k Cycling TT

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

140 mL/day concentrated

beet juice for 6 days
~8 mmol NO3-/day
60 min of sub-maximal cycling
and a 10-km time trial
Results: Time trial performance
and power output !
Sub-maximal VO2 !

3.5% in 45% Wmax

5.1% in 65% Wmax

Conclusion: Short term and long term arginine

supplementation do not provide ergogenic benefits
to athletes in aerobic nor anaerobic training
conditions.

But what about the beets?

Natural vs. Synthetic nitrates?
Beta-alanine?
Proven ergogenic aid
Reduce lactic acid

Vasodilator

Beet juices fame accredited ergogenic properties may

be due to its intrinsic high doses of natural nitrates, its
beta-alanine content, or the combination of nutrients
present. More research is needed!

Our Recommendations
Arginine supplementation alone does not provide
ergogenic benefits to athletes.
Potentially harmful drug/supplement interactions

Beet juice is a safe, healthy, legal option for athletes

interested in nitric oxide supplements.

References