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L-Arginine + Exercise = Healthy Weight Loss
Madhura MohanAmino acid supplements, although typically recognized for their muscle-building effects, contribute a few lesser-known benefits.
L-Arginine is one such amino acid which has long been used as a supplement to improve sports performance and heart health. Little is what we know about its amazing benefits with regard to weight loss. Are you curious to know how this works? Read on to learn more about this wonder supplement's role in weight loss.
Let's Understand What Is L-Arginine
While not exactly an essential amino acid that the body cannot make on its own, L-Arginine is often considered conditionally-essential because it plays a highly important role in many functions in the body and there are times where the body isn't able to produce enough of the required amount. The amount of Arginine produced is also highly dependent on age, gender, lifestyle, smoking, drinking habits, general body conditions and genetics.
The Better Known Benefits Of L-Arginine
One of the biggest benefits of Arginine is its ability to improve blood flow and circulation. It's a nitrogenous amino acid which, in the body, gets converted into nitric oxide — a compound that causes blood vessels to open wider.
1. The improved circulation benefits immunity, fertility, detoxification and brain power.
2. Better circulation and immunity allow you to train harder and enhance physical strength and stamina.
3. Arginine stimulates the production of insulin that helps boost glucose uptake into cells to be used for growth and energy output.
4. Arginine is a glucogenic amino acid, meaning it can be converted into glucose through gluconeogenesis when the body needs it, or can be digested to release energy.
5. Reduces the repair time of damaged tissues and wounds through the production of collagen and its antioxidant properties.
6. Helps the body retain nitrogen that is essential to enhance protein synthesis and support muscle growth.
Arginine Mediates Weight Loss
Arginine aids in weight loss by burning excess fat and improving lean muscle mass. As per research, L-Arginine potentiates the release of insulin and other hormones involved in fat metabolism, thereby aiming to reduce fat mass. These hormonal changes also create a stronger metabolism, which is a key part of weight loss. Arginine supplementation when coupled with exercise promotes muscle protein synthesis and increases muscle mass — so reduced fat mass and increased lean muscle mass is what you can expect with arginine1.
Arginine Boosts Nitric Oxide Levels That Aid In Weight Loss
As a precursor to Nitric Oxide (NO), Arginine elevates the formation of NO which not only supports increased blood flow but also has implications on obesity and metabolic health2. Here's how:
1. Nitric Oxide increases the function of lipase, an enzyme that facilitates the breakdown of fat, and increases the activity of biological molecules that favour fat burning.
2. It increases the activity of AMPK (activated protein kinase), an enzyme that plays a role in cellular energy homeostasis, activates glucose and fatty acid uptake when cellular energy is low, and decreases the expression of genes that support fat production.
3. Through its vasodilation effect, NO promotes blood flow to insulin-sensitive areas around the body — a function that favours increased metabolism and energy expenditure.
What we can understand from this is: Arginine makes you lose fat mass, not muscle mass.
Arginine Modulates The Genes Involved In Fat Metabolism
Arginine favours the metabolism of fats to form muscle mass and thereby prevents the accumulation of fat in fat tissues. A study on the action of Arginine supplementation specifically modulates the activity of genes3 involved in lipid metabolism in skeletal muscles and WAT (White Adipose Tissue). Arginine was shown to promote muscle mass and development and reduce body fat accumulation.
Arginine Stimulates Brown Fat Development
Most of you may not be aware of this, but there are two main varieties of fat — White fat and Brown fat. White fat accumulates fat while Brown fat burns it.
Arginine modulates the expression of genes in a way that prevents White fat development and promotes energy expenditure4. This boosts metabolism, which serves as the prime factor in treating obesity. Arginine not only reduces the growth of White fat but also stimulates the development of Brown fat by activating precursors that aid in its development.
Complement Your Supplement Intake With Proper Diet & Exercise
L-Arginine supplement alone cannot have a large effect on weight loss by itself. Consuming low-calorie foods like vegetables, fruits, soups and salads in conjunction with regular exercise will work to improve your weight loss results.
L-Arginine's goal of cutting is to ensure that you lose as much fat as possible — and not muscle mass.
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/19106310
2. https://www.ncbi.nlm.nih.gov/pubmed/16524713
3. https://www.ncbi.nlm.nih.gov/pubmed/20619625
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151442
Also Read: How Do Protein Shakes Help You Lose Weight
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