Is L-Arginine a good supplement to take and what are the benefits? If yes, what form and how should L-Arginine be supplemented? I have read that L-ArginineM2 is the only viable L-Arginine supplement protocol that works.
For healthy, active adults or athletes there is NO reason to supplement with arginine [1, 2]. It does not improve athletic performance, strength, fat loss, or hypertrophy, and it decreases growth hormone output during exercise [3]. Any ergogenic effect from the enormously popular (read: effectively marketed) nitric oxide supplements comes from any number of the other ingredients typically included (e.g., caffeine, L-tyrosine, creatine, beta alanine, etc.).
For individuals with hypertension, diabetes, or erectile dysfunction, supplemental L-arginine may provide some benefit, but no where near the benefit of losing weight, following a healthy diet, and managing stress. Early studies on cardiovascular disease showed a benefit from arginine, but more recent studies have not shown the same benefit, and some have even shown negative effects including endothelial damage and increased oxidation (the exact opposite of the purported benefits of arginine) [4, 5]. In one study using post-myocardial infarction patients, six participants receiving nine grams per day of oral L-arginine died (compared to no deaths in the placebo group) [6]. Overall, the outcomes of studies on arginine and cardiovascular disease have varied tremendously depending on the subjects’ age, activity level, current and past medication use, and type and extent of dysfunction. In this case, it’s probably best to wait until more research is performed or the therapeutic mechanisms of arginine are better understood (which could take a long time) [7].
If you do choose to supplement with arginine, plain old L-arginine from a reputable manufacturer is best. There is no evidence of an added benefit from pricier products like L-ArginineM2 or arginine ethyl ester, although there is an athletic performance benefit from arginine alphaketoglutarate, but that is from the α-ketoglutaric acid and not the arginine. Also, five to nine grams appears to be the most effective dose, but you should build up to that amount or spread it throughout the day (e.g., three grams three times per day) as high doses of arginine frequently cause gastrointestinal distress.
Is adrenal fatigue a legitimate concern? What can I do to keep my adrenals healthy?
The adrenal glands are two small glands that sit atop each of the kidneys. They produce several hormones including aldosterone (regulates blood pressure), cortisol (the “stress hormone”), and DHEA (a precursor to testosterone and estrogen). The major concern regarding adrenal fatigue is that chronic physical, mental, and/or emotional stress beyond the body’s coping abilities can over-stimulate the release of cortisol, exhaust the adrenal glands, and lead to a host of negative symptoms including fatigue, chronic illness, low mood, and fat gain.
The problem with adrenal fatigue is that it is often used as a scapegoat without any evidence (i.e., test results) of adrenal dysfunction. Issues with energy and mood are extremely common and can be caused by a number of issues ranging from viral infections to hormone imbalances to neurotransmitter deficiencies. If you are concerned about the health of your adrenals, get your DHEA and cortisol levels checked.
Maintaining healthy adrenal glands (and maintaining good health in general) can best be accomplished by eating sensibly, exercising, and, most importantly, reducing or better managing stress. If you do find that your adrenal hormone levels are deficient (or excessive), there are several things you can do to help. First, reduce your current stress load by either taking time off from work or the gym or removing yourself from whatever situation is causing you grief. Second, start developing better stress management skills. Poor health isn’t necessarily caused by stress; rather, it’s caused by unmanaged stress. Third, there are many supplements that support adrenal health including phosphatidylserine, adaptogenic herbs, and neurotransmitter precursors, but their timing and dosage depend on your specific needs.
I read somewhere that you shouldn’t eat fruit when you’re trying to lose weight. I thought fruit was good for you. What’s the deal?
Sometimes people make deductive leaps that disregard important influential factors (like common sense). In this case, the author’s logic probably went something like this: fructose is bad; fruit has fructose; therefore, fruit is bad. Yes, excessive fructose is unhealthy, but excessive amounts of any sugar aren’t good for you. Yes, fruit has fructose, but in such small amounts – usually only a few grams – that it isn’t going to make a difference. The important factor left out here is that fruit is insanely healthy. It contains fiber, vitamins, minerals, and antioxidants, it’s an ideal source of low-glycemic carbohydrates, and it tastes really good. So, eat fruit.
I know I should be taking in carbs and protein around my workout, but I’m a bit confused as to when to consume them and what type to consume. What do you recommend?
You’re right in that you should be consuming carbs and protein around your workout, and liquid carbs and protein are best due to their rapid digestion and assimilation. Beyond that, however, it’s really a matter of personal preference and training goals. Some people don’t like training with anything in their stomach while others like to have something besides water to sip on. You also have to factor in price, taste, and mixability. For example, hydrolyzed whey is an excellent protein choice pre/post workout, but it tastes awful. Branched chain amino acids are also good, but they take about 30 minutes to fully dissolve in water (and also taste awful). Finally, the amount of carbs and protein will vary depending on whether you’re trying to lose fat or gain muscle.
So, the answer to your question is not as simple as what type, when, and how much. At the end of the day, however, something is better than nothing.
L-arginine References
1. Liu, T.H., et al., No effect of short-term arginine supplementation on nitric oxide production, metabolism and performance in intermittent exercise in athletes. The Journal of Nutritional Biochemistry, 2009. 20(6): p. 462-468.
2. Chromiak, J.A. and J. Antonio, Use of amino acids as growth hormone-releasing agents by athletes. Nutrition, 2002. 18(7-8): p. 657-661.
3. Collier, S.R., E. Collins, and J.A. Kanaley, Oral arginine attenuates the growth hormone response to resistance exercise. Journal of Applied Physiology, 2006. 101(3): p. 848-852.
4. Scalera, F., et al., Paradoxical effect of l-arginine: Acceleration of endothelial cell senescence. Biochemical and Biophysical Research Communications, 2009. 386(4): p. 650-655.
5. Loscalzo, J., L-Arginine in Atherosclerosis: Consequences of Methylation Stress in a Complex Catabolism? Arterioscler Thromb Vasc Biol, 2003. 23(1): p. 3-5.
6. Schulman, S.P., et al., L-Arginine Therapy in Acute Myocardial Infarction: The Vascular Interaction With Age in Myocardial Infarction (VINTAGE MI) Randomized Clinical Trial. JAMA: The Journal of the American Medical Association, 2006. 295(1): p. 58-64.
7. Loscalzo, J., What We Know and Don’t Know About L-Arginine and NO. Circulation, 2000. 101(18): p. 2126-2129.
