This article originally appeared in FIGHT! Magazine
What is nitric oxide (NO)?
Nitric oxide is a natural molecule in the body that promotes relaxation of blood vessels and allows blood to flow easy through the body.
What do the supplements contain?
Nitric oxide is made from the amino acid Arginine. That’s why the majority of oral supplements that claim to stimulate NO formation in the body contain Arginine. It’s common for supplements to contain other helpful amino acids as well. Most often, Arginine is paired with the amino acid Aspartate since some research suggests that these amino acids also have the ability to lower levels of waste products like urea and ammonia.
Do NO supplements have any side effects?
NO supplements tend to cause an increase in nitric oxide in the small intestines, which may result in gastrointestinal upset. Nausea, vomiting and diarrhea are all possible side effects. Be sure to listen to your body.
Theoretically, how will a supplement improve athletic performance?
When you start to exercise, the body uses nitric oxide to relax the vascular system. In theory, this optimal blood flow allows for increased delivery of fuel to muscles. This is precisely why both endurance athletes and bodybuilders take supplements with the hopes of enhancing nitric oxide production.
What is the proper dosage?
Clear dosing guidelines have not been established, so it is best to do what is known as “tolerance mapping.” Take a small dosage for one week, not the benefits and the side effects, and increase the dosage until it is right for you. Healthy athletes can safely tolerate doses of up to 20 grams of Arginine per day.
Healthy athletes safely tolerate doses of up to 20 grams of Arginine per day. However, taking
Natural Sources
If you’re looking for a more natural way to increase your Arginine intake, try eating more nuts like almonds, peanuts and walnuts. Wild salmon, and shrimp are also good bets.
Supplemental Sources
Natural is good, but sometimes modern science can help out. We accumulate a lot of supplements around the office; here are some of our favorite NO products:
Questions/Comments?
Email PR Cole
MS RD Candidate, Columbia University
PRCole@fuelthefighter.com
References
Knechtle, B., & Bosch, A. (2008). The influence of arginine supplementation on performance and metabolism in athletes. [Review]. International Sportmed Journal, 9(1), 22-31.
Shao, A., & Hathcock, J. N. (2008). Risk assessment for the amino acids taurine, L-glutamine and L-arginine. [Review]. Regulatory Toxicology and Pharmacology, 50(3), 376-399.
Grimble, G. K. (2007). Adverse gastrointestinal effects of arginine and related amino acids.
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