So-called NO-boosters are sold by various manufacturers and are popular as a supplement to ensure a greater “pump” during training and more muscle growth. NO, (nitric oxide), has various benefits. Independent (at least not dependent on a supplement manufacturer) research has shown that higher NO levels allow muscle cells to burn fat and sugar faster and dilate blood vessels, thereby supplying nutrients faster. Pleasant properties for bodybuilders.
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What is the best NO-Booster
The question is how we can increase nitric oxide levels to benefit from this with more muscle growth without any potential adverse side effects. For this, many manufacturers use the amino acid arginine. Arginine is a so-called precursor of NO, it can be converted into NO in the body. So, more arginine intake means more arginine to convert into
NO, you would think, right? At least that’s what the manufacturers claim. However, the answer is no. Various studies have shown that oral intake of arginine does not lead to more dilation of blood vessels. This is partly because 30 to 40 percent is broken down in the liver. High concentrations that do lead to a sufficient increase in the blood can cause stomach problems. Only administration via an infusion has proven effective. Other studies have also shown that omitting arginine from a diet had no effects on NO levels. This shows that regulating arginine is difficult to influence by intake of arginine.
Vasodilation and muscle growth
- L-Citrulline > Arginine > NO > vasodilation > greater nutrient supply > more muscle growth
- L-Arginine > NO > vasodilation > greater nutrient supply > more muscle growth
- Arginine > insulin > NO > vasodilation > greater nutrient supply > more muscle growth
This is where the amino acid L-Citrulline becomes interesting. L-Citrulline is not broken down by the liver and is converted into arginine in the body by enzymes. Researchers from the American South Central Agricultural Research Laboratory in Nutrition have shown that intake of 1 or 2 grams of citrulline per day increases the arginine level by respectively 12 and 22 percent (after 3 weeks). Citrulline is found in melon (juice), but is also easy to take via supplements.
It is also found in some developed NO products such as Get Pumped 3.0
So, take citrulline then. Well, wait a minute. Still, back to arginine and the way this amino acid leads to higher NO levels. Arginine actually leads to more insulin release by the liver. Insulin promotes vasodilation and blood circulation. “Insulin plays an important role in regulating the diameter of resistance vessels by inducing both the production of the vasodilating substance nitric oxide and the vasoconstricting substance endothelin. Thus, insulin is able to regulate both blood pressure and the transport of glucose to the muscles” (Glucose is an important supplier of energy in the form of glycogen) Other studies also point to the release of adenosine which is a part of ATP, another important supplier of energy.
The functioning and benefits of insulin are known. So, I will not go into too much detail here. The point, however, is that we have known for a long time how to influence insulin levels. Millions of diabetics depend on this type of research. There are much easier, and cheaper, means than arginine available for this. The best part is, you probably already use them for a long time. Fast carbohydrates and fast whole (so not broken down into separate amino acids) proteins. Especially since the extent to which arginine increases insulin seems to be reduced in trained athletes, this is not the supplement to bet your money on. Use a combination of fast carbohydrates and protein before and after training to get the most benefit from it both in terms of NO and glycogen. Combine this after training with slow protein to ensure a gradual release of protein.
Conclusion
If you want to achieve higher NO levels through higher arginine values, you do not do this by taking arginine. Citrulline is better suited for this because it is better absorbed in the body. However, it is better to directly target insulin and glucose by intake of the right carbohydrates and protein before and after training.
Sources
- http://www.narcis.nl/
- http://dare.ubvu.vu.nl/
- http://www.ergogenics.org/
- http://www.ncbi.nlm.nih.gov/
- http://www.t-nation.com/
