Foods Rich in Arginine

Most amino acids fall into one of two categories, essential or non-essential, but L-arginine, or arginine, is different, because while it is essential for children, it is conditionally essential for adults. If the body is healthy, it makes enough arginine to meet metabolic needs, but if the body declines or takes the harsh punishment of an intense training plan, it needs to obtain additional amounts through food or supplementation.

Sports nutrition researchers, through the many studies carried out in recent years, show us the multiple powers of arginine, from protecting the heart, stimulating the secretion of growth hormone and helping to transport nutrients to cells by stimulating vascularisation, to building the proteins needed to maintain or develop a phenomenal physique.

• Health benefits of arginine

The body uses arginine to produce nitric oxide, which relaxes the blood vessels, and in the process protects the cardiovascular system by keeping blood pressure regulated, creating a favourable scenario for weight training. Foods rich in arginine include pork, beef, chicken, turkey, dairy products, or seafood and fish such as tuna, salmon, trout, tilapia or canned anchovies.

• The multifunctionality of arginine

Among the plant varieties of foods rich in arginine we find soy, pumpkin seeds, sesame seeds, peanuts and walnuts. We can also obtain arginine from green peppers, or from some seaweeds, while grains such as oats, quinoa and wheat germ, among other cereals, also contribute their share.

The foods with the most arginine

• Seafood and fish: Their various varieties, including tuna, salmon, crabs, shrimp, squid, lobster, haddock and sardines, are good sources of arginine, and sockeye salmon tops this list.
• Beef: Besides its protein content, it also contains a lot of arginine, especially beef, pork, liver, and chicken and turkey meat; the liver of these animals contains many vitamins, minerals and of course this powerful amino acid
• Eggs: The yolks of the eggs of different birds contain arginine, and it is one of the most popular foods in any diet, including the athlete’s diet.
• Lentils: Legumes such as peas, peanuts, sunflower seeds, beans, peanut butter, nut butter and beans contain a good amount of arginine, in addition to their protein and other nutrient contributions.
• Chocolate: It is one of the favourite ingredients in our supplements and desserts, and in its natural form as dark cocoa it is a high source of arginine, and a very appealing complement to the diet of any athlete.
• Vegetables: The different varieties such as spinach, seaweed, chives, onion, soy, peppers, leeks, garlic and mushrooms, which are readily available in any market, also provide arginine, in addition to adding plenty of fibre, antioxidants, protein, vitamins and minerals, among other micronutrients important for health.
• Fruits: They are another source of arginine, and also contain antioxidants, vitamins and minerals, which combine with the amino acid.
• The ones that contribute the most are avocado, grapefruit, kiwi, watermelon, grapes and strawberries.
• Nuts: Foods such as almonds, peanuts, cashews, pistachios, pine nuts or peanut butter, as well as hazelnuts or walnuts, are always present in our diet and therefore offer plenty of fatty acids, protein, iron and, of course, arginine.
• Grains: Breads and pastas made from whole-grain wheat flour are rich in arginine; whole wheat contains a greater amount of arginine.
• Drinks: Black tea, green tea, cocoa, coffee, or wine also provide a small amount of arginine, which is why we include them in this list.

It is difficult to keep track of arginine intake because individual amino acids do not appear on the nutrition information label of foods rich in arginine; however, a sufficient amount of the amino acid can be obtained if the recommended daily amount of total protein is consumed. About 46 g is recommended for women and about 56 g for men, but this can be doubled when training hard in order to seek great vascularity.

Did you know that foods with arginine were so powerful? If you want brutal workouts you can also access the best arginine supplements available at the number 1 sports nutrition store.

Arginine Supplements at MASmusculo