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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
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