Arachidonic Acid Supplement : Benefits For Exercise Performance

Arachidonic acid is a new supplement to the wellness community and may have benefits for supporting exercise performance. One recent study highlights potential benefits of an arachidonic acid supplement for supporting explosive muscle performance or peak power output during exercise.

There are various fatty acids which we regularly consume daily and arachidonic acid is one of these. Arachidonic acid is not strictly an essential fatty acid but we need arachidonic acid regularly. There is evidence that this fatty acid plays an important role in various bodily interactions and may support healthy cell signalling.

Fatty acids are important for our wellness because they form a part of cell membranes. Brain tissues also contain high amounts of fatty acids. The fatty acid composition of our cell membranes is an important influencer on membrane fluidity and structure. There is also some evidence to suggest that exercise training influences fatty acid composition within our muscle cell membranes.

Arachidonic acid is an omega 6 fatty acid. This means that arachidonic acid is an unsaturated fatty acid and is a little like some of the omega 3 fatty acids which you’ve probably heard of very regularly. Outside of exercise some studies have shown that an arachidonic acid supplement could have possible health benefits for supporting cognitive functioning.

Here the researched evidence supporting the possible benefits of an arachidonic supplement for supporting exercise performance will be looked at.

Arachidonic Acid

Arachidonic acid is a long chain polyunsaturated acid. Many westernised diets are deficient in this omega 6 fatty acid which can be found in fish and meats. Arachidonic acid sits within our cell membrane layers at a concentration which is dependent on our dietary consumption.

Cell membranes surround the cells of various tissues of our body including muscle or brain tissues. The fatty acid composition of our cell membranes has an influence on signalling activity and structural fluidity. For things like exercise these are very important characteristics.

Arachidonic acid is also one of the most abundant fatty acids in the brain and forms about 20% of brain dry weight with DHA. Arachidonic acid also makes up around 16% of total skeletal muscle fatty acids. Healthy neuromuscular signalling is very important during exercise. Arachidonic acid enhances the activity of acid sensing ion channels which are found in sensory neurones which become more active during inflammation.

Synaptic responses are enhanced which may be one important means as to how this polyunsaturated fatty acid may influence our overall wellbeing. Some studies have found that combinatory DHA and arachidonic acid supplementation may improve cognitive development in infants. This effect may also extend to the elderly.

Arachidonic Acid And Exercise

Supplementing with fatty acids is not a new thing to those into improving or supporting exercise performance. The omega 3 fatty acids EPA and DPA for example are heavily linked to reductions in systemic inflammation which may support cardiovascular health. They are used to reduce skeletal muscle inflammation and protein breakdown.

Arachidonic acid is not like an omega 3 fatty acid supplement in the sense that arachidonic acid is new on the block for use in exercise performance. Levels of arachidonic acid seem to deplete in the muscle cell membranes of some individuals who exercise intensely.

One important study has recently found that there was an improvement in certain exercise parameters with arachidonic acid supplementation. The study assessed the exercise performance of around 30 younger males and also some animals taking part in a resistance exercise regime.

The study revealed that arachidonic acid had a very significant effect on various markers of health and exercise performance. For example the group taking an arachidonic acid supplement had a significant reduction in lean body mass by about 3%.

Their upper body strength also increased by a margin of about 9% compared to the control group. Very importantly the group taking the arachidonic acid supplement experienced an improvement in muscle peak power of up to 12.7% on average.

These are some very impressive numbers. This study certainly backs the use of arachidonic acid as a complementary supplement for assisting muscle performance.

How An Arachidonic Acid Supplement May Influence Muscle Performance

Arachidonic acid seems to influence aspects of the nervous system but there may be other factors at play. This study found that there was a significant increase in anabolic activity and protein synthesis after 8 days of arachidonic acid supplement supported exercise in an animal study group.

AKT phosphorylation increased during arachidonic acid supported exercise. AKT plays an important role in muscle growth. When phosphorylated this cell signaller activates genetic signals for muscle growth.

The animals also experienced a lower rate of AMPK phosphorylation activity after exercise which is linked to protein catabolism or reduced growth. AMPK phosphorylation switches on mTOR controls which is a determinant of muscle growth vs muscle mass loss. During consistent skeletal muscle exercise AMPK is strongly activated and is thought to return to usual levels many hours after exercise.

In this way arachidonic acid may work at a cellular level to improve muscle development within the muscle cell nuclei. These may very important systemic effects in which arachidonic acid supports the astonishing exercise performance numbers seen in this study.

The results from this study suggest that an arachidonic acid supplement could support adaptation and performance during resistance exercise.

Other researchers also found 1 gram of arachidonic acid as a supplement supported improvements in exercise peak power output.

Some studies found that arachidonic acid supplementation may stimulate the release of prostaglandins which increases signals for muscle growth and protein synthesis. Eicosanoids produced from arachidonic acid may also improve muscle growth during and after exercise. Other arachidonic acid metabolites may increase wound healing activities. This would support exercise performance.

Overall the current research suggests that arachidonic acid supplementation most likely supports healthy neuromuscular signalling and functioning. This may be why athletes taking arachidonic acid show improvements in muscle power output numbers.

Summary

Arachidonic acid supplement benefits may include support of intensive exercise or athletic performance.

Arachidonic acid is a kind of essential polyunsaturated fatty acid but not essential in a strict sense. This omega 6 fatty acid is very similar to omega 3 fatty acids DHA and EPA which you may hear about more often.

Arachidonic acid is an important structural part of cell membranes which form important tissues and contributes to membrane fluidity. For exercise and movement fluidity is an important characteristic. Brain tissues and muscle tissues are both very rich in arachidonic acid.

Arachidonic acid may influence neuromuscular signalling through sensory neurone signalling and synaptic responses. Supplementing with arachidonic acid may provide additional support of cognitive functioning. Arachidonic acid levels have been shown to deplete in regular exercisers.

One recent study highlights the possible benefits of an arachidonic acid supplement for supporting explosive muscle performance. This study found that an arachidonic acid supplement may support a leaner body weight and higher upper body strength in intensive exercisers.

Essentially arachidonic acid may influence on cellular signals or switches which stimulate muscle growth. One product of arachidonic acid metabolism are prostaglandins and these may be important in activating muscle growth. Some studies show up to a gram of arachidonic acid may be effective for supporting explosive muscle performance.

Overall the current research shows an arachidonic acid supplement most likely supports athletic performance and explosive muscle output.

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Alkaline Diet Health Benefits

Alkaline diets could provide you with a number of health benefits to support our overall wellness such as a reduced risk of some chronic diseases or to reduce high blood pressure. Alkalinity or pH level is very important. Much of life on Earth depends on an optimum pH in and around live organisms.

Human cellular pH is maintained at 7.4. This is thought to be the pH that human cells survive best at. An alkaline diet seeks to increase the number of alkaline foods being regularly eaten as part of a diet.

This is to maintain the overall pH level within the body in an alkaline range to support cellular wellbeing or survival and to provide potential health benefits as a result. This concept developed because of this and a recognition that many modern diets are rich in acidic foods that may not be healthy.

Areas of different organ systems have a different pH. For example the stomach is highly acidic to help initial digestion but the small intestine is slightly alkaline. The cell layer near the outer side of the stomach is a lot more alkaline though. This prevents lasting cell damage.

Alkaline pH is regarded as having more healing properties than acidic pH because of the natural 7.4 pH that human cells are thought to survive best at. Some of the other potential health benefits of eating a more alkaline diet are thought to be reduced muscle wasting and improvements in cardiovascular health.

In this article we will consider the potential health benefits of an alkaline diet with an accompanying alkaline diet foods list or chart.

How An Alkaline Diet Could Benefit Our Health

The pH of Human cells is a value formed from the ratio of acids to bases or alkaline molecules within the body. Acids lower this value and alkaline molecules increase this pH value. The cells of our bodies survive best at a pH of around 7.4. This is a slightly alkaline pH.

The concept of an alkaline diet has formed around this basis. Such diets encourage increased consumption of alkaline foods as part of a healthier overall diet that may provide us with more health benefits.

Some areas of body organs such as the skin and stomach have a mildly acidic or acidic pH. This is to help digestion or kill harmful pathogens. In contrast the intestines are mildly alkaline with alkalinity being more associated with cellular healing because this is a more optimum pH on the whole for us a lifeform.

Many popularised foods within our diet are acidic and in some cases this may not be the best thing for our health. This is a key reason why this sort of diet has developed. There has been a very considerable shift in dietary pH when our diets are compared to our hunter gatherer ancestors. Our diets have considerably less magnesium, potassium and bicarbonate.

Some people decide to eat alkaline foods in variation with their current diet and others decide to try only alkaline foods for a lengthy time period. You know when you have consumed an acidic meal from the lasting taste which you may get from eating junk foods.

Potential Health Benefits Of An Alkaline Diet

The science behind the alkaline diet or dietary concept checks out. One issue with alkaline diets is the lack of clinical studies to verify the health benefits of eating an alkaline diet for a lengthy period of time.

One recent review of the wealth of research into alkaline diets has covered many of the potential health benefits of an alkaline diet. While high protein diets do not seem to carry much of an influence on blood pH or chemistry there seems to be a gradual loss of acid base regulation with age and this may have health effects.

Alkaline Diet And Magnesium

Some fruits and vegetables are grown in more alkaline soils that are richer in magnesium and calcium. Foods that are more alkaline are associated with a higher magnesium content. An increase in magnesium intake could be a potential health benefit of an alkaline diet rich in certain fruits or vegetables.

Magnesium is important for healthy muscle contractions and is a cofactor of various enzymes. More bioavailable magnesium may also improve activation of vitamin D. This could have health benefits for vitamin D hormonal signalling.

Research backs this. A correction of metabolic acidosis or acid build up with bicarbonate during kidney failure supports healthier vitamin D and parathyroid hormone levels.

Vitamin D is associated with bone formation. Improvements in the ratio of potassium to sodium in the blood may also have benefits for bone health. There is also some research to suggest that chronic back pain improves with supplementation of alkaline minerals which could be because of vitamin D and magnesium enzyme activation.

Alkaline Diet And Growth Hormone

Another potential health benefit of an alkaline diet may be growth hormone support. This could improve heart health and could also affect cognitive function.

Supporting acidosis or acidic build up with potassium citrate or bicarbonate has been shown to improve levels of growth hormone. As the name suggests this supports improved cellular growth and this has also been observed in postmenopausal women.

This can also affect calcium signalling and a 5% reduction in calcium loss as total bone calcium was observable after a 3 year study with potassium bicarbonate. Other studies have found that bicarbonate increases the alkali content of a diet and can help to reduce bone loss.

Alkaline Diet And Muscle Wasting

A three year study showed that an increase in potassium rich fruits and vegetables as part of an alkaline diet could prevent muscle wasting via changes in the ratio of potassium to sodium.

Chronic kidney failure results in metabolic acidosis and a fast breakdown of skeletal muscle. Correcting acidosis or acidic build up with an alkaline diet may support the preservation of muscle mass.

Alkaline Diet And Blood Pressure

Changes to this ratio of potassium and sodium could also reduce high blood pressure. This would add some potential health benefits to an alkaline diet such as reduced risk of strokes and hypertension.

High sodium diets result in high blood pressure and can cause osteoporosis in women. Increases in dietary potassium from an alkaline diet may assist with modulating blood pressure and the excretion of calcium caused by too high dietary sodium.

An alkaline diet may therefore reduce risk of chronic diseases and the associated mortality risk of these that are affecting the aging population.

Many of these potential health benefits need to be clinically assessed but there is a lot of reasonable research to back the stated benefits of an alkaline diet.

Alkaline Diet Foods List Or Chart

We have produced a food list or chart with alkaline diet foods for those who are interested in eating more of an alkaline diet because of the potential health benefits. We have also added some of the most acidic foods too.

The alkaline or acid producing potential of these foods within the body has been calculated scientifically. This has been done via measured PRAL values which indicate whether a food is going to produce an alkaline or acidic effect within the body. A negative PRAL means that the food on the alkaline diet food list or chart will form a base or alkaline pH within the body. The higher the PRAL the more acidic the food will be.

The PRAL or acid base value of each food is calculated from amounts of nutrients such as magnesium, calcium, sodium, potassium, chloride, phosphorus and sulfate. Most of the negative PRAL or alkaline foods on the alkaline diet food list or chart are within the fruits and vegetables category.

Foods with the highest acidic potential include cheeses, meats, fish and grains. The pH of the area where a food such as fruit or vegetables are grown carries a big effect on the overall mineral content of a food. For example acidic soil has a lower calcium and magnesium content. This is something to bear in mind with reference to our alkaline diet foods list or chart.

Alkaline Diet Foods List

Below is our list of the foods with the highest alkaline and acidic potentials within the body based on a calculated PRAL value.

Top Alkaline Diet Foods

Food	PRAL Or Acidity Rating
Spinach	-14
Blackcurrant	-6.5
Banana	-5.5
Apricot	-4.8
Eggplant	-3.4
Tomato	-3.1
Green Beans	-3.1
Orange Juice	-2.9
Apple	-2.2
Coffee Infusion	-1.4
Broccoli	-1.2
Honey	-0.3

Top 5 Acidic Foods List

Here we have also listed some of the top acidic foods you may encounter in your diet according to their PRAL value.

Top 5 Acidic Foods

Food	PRAL Or Acidity Rating
Processed Cheese and Reduced Fat Cheddar Cheese	About 27
Brown Rice	12.5
Rolled Oats	10.7
Canned Lunch Meats	10.2
Cod Fillet	7.1

An alkaline diet has the potential to offer various health benefits such as reduced cardiovascular disease risk and an improved intake of key minerals such as magnesium. Some key foods to avoid are highly processed cheeses and spinach is an alkaline food to consider including in your diet.

Summary

Eating a more alkaline diet or alkaline foods could provide you with some health benefits that may support overall wellness.

Life on Earth depends on maintaining an optimum pH. The optimum pH for human cells to thrive is 7.4. Areas of some organs operate at or produce an acidic pH such as the stomach or skin. This is to kill pathogens and assist with digestion. The intestines are mainly alkaline.

An alkaline diet seeks to increase the number of alkaline foods being regularly eaten as part of a diet. Alkaline diets are thought to encourage a more optimal pH within the body that could provide potential health benefits.

Modern diets are thought to be more acidic or less abundant in magnesium, potassium and bicarbonate. An alkaline pH is thought to carry more healing properties than an acidic pH because of the natural optimum 7.4 pH.

One potential benefit of alkaline foods is that they may have a higher magnesium content. This could improve symptoms of back pain and improve neuromuscular functioning. Higher vitamin D levels are associated with alkaline diets and this may support bone health. An alkaline diet could also support the production of growth hormone.  

Diets containing alkaline rich foods may reduce muscle wasting via changes to the potassium and sodium ratio. Acidic conditions promote the fast breakdown of skeletal muscle. Potassium also influences blood pressure and alkaline rich diets could reduce risk of strokes and hypertension. Acid base regulation slows as we age.

Some alkaline diet foods include spinach, orange juice and apricots. Acidic foods include processed or reduced fat cheese.

An alkaline diet may offer various health benefits to our overall wellbeing and reduce risk of some diseases.

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Benefits Of L-Ornithine Supplements For Vitality: Ornithine Benefits

Benefits of l-ornithine supplements and the role of l-ornithine within the body are both increasingly popular topics in wellness research. L-ornithine is becoming especially popular with athletes. This is because of researched effects on the natural release of growth promoting hormones.

Ornithine is an amino acid that is not coded for by the body but may have big benefits for our health. This amino acid is directly involved in the removal of excess nitrogen from the body as part of the urea cycle. L-ornithine is primarily used in the removal of ammonia and the production of urea. Ornithine seems to have an ancestral role in our metabolism and is made by E. coli bacteria.

There is evidence that ornithine benefits our overall energy state. This is another reason why l-ornithine supplements could be of benefit to athletes. Fatigue does not just affect people who do intensive exercise. Mental and physical fatigue also effects the day-to-day person. Especially considering the increased expectations of modern workplaces and societal pressures.

Accumulated fatigue affects performance and is often an affliction of diseases. This is another big reason for an increased interest in possible fatigue reducing supplements such as l-ornithine.

In this article, the researched benefits of l-ornithine supplements and ornithine benefits for our overall health will be looked at.

Main Roles Of Ornithine

Ornithine is an amino acid that is not coded for by the body or directly involved in production of our proteins but plays a very important role in many different processes. This means it is very important to ensure that you have enough ornithine in the body and are consuming ornithine in good quantities.

It is believed to be very difficult to consume enough l-ornithine in the body from ordinary meals. This is because this amino acid is not so rich in meats or fish and could be rate limiting on optimal energy production.

Genetic damage to the enzymes involved in the ability of ornithine to directly process ammonia can cause serious issues within the body. This is because of toxic ammonia build up in the blood from urea cycle breakdown. This gives an indication as to how important l-ornithine is for the body.

L-Ornithine And The Urea Cycle

The main role l-ornithine plays is within the urea cycle. This amino acid plays a big part in the process of urine production. L-ornithine is heavily involved in ammonia processing or direct ammonia detoxification which occurs in the liver and kidneys.

L-ornithine essentially disposes of excess nitrogen or ammonia via the urea cycle. This reduction in blood ammonia levels from the increases caused by physical exercise is thought to improve the efficiency of energy production. This may then reduce fatigue.

Build ups in ammonia are considered to be a main cause of exercise induced fatigue. Exercise uses a lot of energy through ATP consumption. ATP is our main energy storage molecule with energy deficiencies forming a crucial factor in fatigue. This is why our bodies have many different methods of energy production.

Researched Benefits Of L-Ornithine Supplements

Because of the involvement of ornithine in the urea cycle, there has been a lot of research looking at links between the benefits of l-ornithine supplements and fatigue. While l-ornithine is also thought to have an influence on cortisol and overall stress levels too.

L-Ornithine And Exercise Fatigue

One important study providing l-ornithine supplements to athletes before exercise found that there were potential benefits to their peak performance. Maximum anaerobic performance was improved during high intensity physical exercise and this was thought to be because of links to the urea cycle. Blood levels of glutamic acid or glutamate and aspartic acid  were significantly higher after exhaustion with ornithine ingestion.  

Another study identified that fatigue from endurance based physical tasks was also reduced after taking an l-ornithine supplement. Researchers noted that the feelings of fatigue were significantly reduced with l-ornithine use. This further supports the potential benefits of taking l-ornithine supplements for improved energy consumption and our overall wellbeing. Based on their results the researchers stated they would recommend l-ornithine intake in cases of physical fatigue.

This study also supported evidence that l-ornithine supplements improved activation of the urea cycle. They detected increased lipid or fat metabolism and ketone bodies indicating supportive alterations to metabolic rate. These were detected alongside changes in blood ammonia levels consistent with more optimal urea cycling.

L-ornithine most likely has this antifatigue effect because of the improved efficiency of energy consumption occurring via increased excretion of ammonia. There are ornithine transporters in our energy producing mitochondria which could assist with ammonia metabolism in the liver and kidneys. Transporters help to move key molecules between and inside cells.

Ornithine Benefits For Tissue Recovery

Other studies show that ornithine supplementation enhances wound healing. This could also have benefits for athletic recovery following exercise. Other studies have identified that l-ornithine supplementation could improve levels of growth hormone. It may do this through stimulating the pituitary gland.

Increased levels of this anabolic hormone would then improve muscle growth. This would be another possible benefit of ornithine supplementation for more optimal athletic performance and recovery. Growth hormone also promotes the metabolism of carbohydrates, proteins, and lipids which could explain some of the benefits to wound healing or recovery.

L-Ornithine And Stress

Because of influences on the urea cycle and resulting improvements in efficiency of energy consumption, l-ornithine could have benefits on our overall stress levels. This has been the subject of various research studies.

One study noticed that l-ornithine supplements could have benefits for reducing levels of stress through reducing overall cortisol levels. Cortisol levels are a key indicator of stress as perceived by the body. Levels of anger and perceived sleep quality were also reduced with ornithine supplementation. This could therefore be another of the benefits from l-ornithine supplements.

Research outlines that there are potential benefits of l-ornithine supplements for our wellness. Especially for reducing fatigue. Some suggest that further potential benefits need to be looked into immediately considering how promising initial studies have been.

Summary

Benefits of l-ornithine supplements are popular research topics because of links to athletic performance and fatigue. Ornithine is an amino acid that is not coded for by the body but may have wider health benefits that may assist our overall wellbeing.

The main function of this amino acid is within the urea cycle. This is a process where the body removes excess nitrogen via urea production. L-ornithine detoxifies ammonia as part of this cycle. The lowering of blood ammonia is thought to promote improved energy levels. Ammonia is a main contributing factor to fatigue.

Various studies show that there are potential benefits to l-ornithine supplements for reducing fatigue. Some go as far as recommending l-ornithine supplements for physical fatigue. L-ornithine supplements could also have potential benefits for improving anaerobic exercise performance.

Because of influences on growth hormone l-ornithine supplements could have benefits for more optimal wound healing and exercise recovery. This would also influence future exercise performance and muscle growth.

Some studies have found links between l-ornithine and stress. L-ornithine supplements seem to have an overall lowering effect on cortisol levels and body perceived stress.

L-ornithine has researched benefits for supporting natural energy levels within the body, while encouraging tissue recovery and possibly lowering stress levels.

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Alpha Ketoglutarate Supplement Benefits

One recent breakout wellness supplement is alpha ketoglutarate which is thought to have various benefits for our overall wellbeing. We naturally produce alpha ketoglutarate to assist with energy production in the body. When you supplement for alpha ketoglutarate, you are adding more easily produced amounts of this energy supporting molecule into the body. There are various compounds thought to be enhancers of essential body functions and alpha ketoglutarate may be one of these.

Recent studies have highlighted possible health benefits of alpha ketoglutarate and supplements containing alpha ketoglutarate for reducing cell stress, lowering inflammation and enhancing antioxidant levels. Some of the wider health benefits of alpha ketoglutarate may include reduced ageing, enhanced immunity and support for key organs such as the liver.

There is also evidence to suggest that alpha ketoglutarate supplements would provide massive benefits for muscle growth, while an alpha ketoglutarate supplement could also protect the wound healing process.

These are key reasons as to why alpha ketoglutarate supplements are a trending health supplement. Another important asset of alpha ketoglutarate supplementation is that this compound is rapidly absorbed into the blood stream from the digestive tract. Alpha ketoglutarate is very water soluble too and demonstrates very minimal toxicity.

In this article, the benefits of using a supplement containing alpha ketoglutarate will be considered to show how alpha ketoglutarate could support your health and wellbeing.

How Alpha Ketoglutarate Works In The Body

As animals, humans use inputs such as sugars, fatty acids or proteins to support energy production in the body. This is the opposite to plants or photosynthesising bacteria that use the reverse in photosynthesis.

During the process of energy production, the body makes different compounds, including alpha ketoglutarate, that support the ongoing production of energy within the body. Some of these are antioxidant molecules that can accept high energy electrons as part of this process. Because of these key attributes, alpha ketoglutarate has been highlighted as a compound that could support antiaging and the health of key organs. Involvements in energy production cycles mean that AKG or alpha ketoglutarate can also indirectly assist lipid and fatty acid synthesis.

Alpha Ketoglutarate Antioxidant Activity

Alpha ketoglutarate can function as an antioxidant against harmful compounds like hydrogen peroxide, while also supporting levels of important antioxidant enzymes such as superoxide dismutase. The reactive oxygen radical hydrogen peroxide can be released from our energy producing mitochondria.

Antioxidant enzymes form a very key part of the defences of the body from oxidative stress and resulting damages to our bodies. Resulting damages from radical molecules can include DNA, cancer or mitochondrial issues which can all lead to functional defects within the body. Chronic or excessive oxidative stress also leads to inflammatory diseases, including circulatory issues, metabolic disorders and neurological or brain functioning issues. This is also why alpha ketoglutarate has been pinpointed as a possible antiaging molecule.

Alpha Ketoglutarate And Protein Synthesis

Alpha ketoglutarate also supports the production of amino acids which are used to make protein. This molecule therefore has a secondary role in assisting with protein production and could also support with muscle growth, which requires a supply of amino acids.

Alpha ketoglutarate can be used in the body to make glutamine and glutamate. These are both core amino acids used in protein synthesis. They are also used for neurotransmission, toxin removal and energy metabolism. Glutamate or glutamic acid can also be made from glutamine. Glutamine is an energy source, making up 60% of the total available amino acids. Glutamate is also used to make glutathione, an essential antioxidant.

This gives you a really good idea as to how alpha ketoglutarate acts within the body and the basic processes a supplement could support.

Researched Benefits Of Alpha Ketoglutarate Supplements

Because of supporting roles in the functions of energy production, antioxidant defence and amino acid production, there are many possible benefits of taking alpha ketoglutarate as a supplement within the body.

Detoxification Support

Studies have identified inflammation lowering effects from alpha ketoglutarate, with particular attention to the liver. Alpha ketoglutarate supplements could improve liver health through support in eliminating heavy metal toxins, while also protecting levels of key health promoting antioxidant enzymes.  

AKG or alpha ketoglutarate could also support against cyanide caused oxidative stress and its associated brain or kidney toxicity. Alpha ketoglutarate has been shown to prevent lipid peroxidation to support liver and kidney health, also through antioxidant enzyme support.

Antiaging Support

The antioxidant enhancement and unique antioxidant characteristics of alpha ketoglutarate may also support healthy hair growth. One study found that alpha ketoglutarate protected hair follicle integrity, an important antiaging characteristic for supporting hair growth with age. Oxidative stress in hair follicle cells, reduces their growth and can cause these cells to die off.

Higher antioxidant capabilities in cells support improved metabolism and growth. They also modulate ageing, with studies emphasising general antiaging benefits of alpha ketoglutarate that could extend health span. Results from alpha ketoglutarate supplement trials have shown this.

Various studies show that alpha ketoglutarate can encourage healthy cell cycles and oxidative status, with cancer supressing potential. This compound may support antiaging effects through direct support of our stem cells. Some studies have shown that alpha ketoglutarate could prevent age related fertility declines and that might be because of stem cell conservation.

Alpha Ketoglutarate Gut Health Benefits

Alpha ketoglutarate also supports lowered oxidative stress damage in the intestines, while also providing energy for gut cells. This could have benefits such as improved immunity, gut cell growth or integrity and other nutrient absorption. Studies show that alpha ketoglutarate supplements could improve intestinal villi length, while reducing inflammation. The antioxidant functions of supplements containing alpha ketoglutarate could also reduce risks of gut cancer or inflammatory bowel disease.

This intestinal strengthening capacity is a huge potential benefit of alpha ketoglutarate supplements, especially considering the rise in inflammatory gut diseases. Some studies also suggest that alpha ketoglutarate could reduce fat caused weight gain.

There could also be interactions between healthy gut bacteria and alpha ketoglutarate that further lower inflammatory stresses within the gut. Supplemental alpha ketoglutarate may improve gut diversity to support lowered gut inflammation.

Alpha Ketoglutarate And Performance Enhancement

There are various studies that present supplemental alpha ketoglutarate as a possible performance enhancing molecule. These studies show that alpha ketoglutarate has potential benefits in enhancing muscle growth and wound healing. Both of these are crucial parts of muscle recovery.

Alpha Ketoglutarate For Muscle Growth And Output

Research shows that supplementation with alpha ketoglutarate could enhance endurance, reduce fatigue and improve post-exercise recovery in active individuals. Supplements with alpha ketoglutarate also seem to improve energy status within muscles, which assists with muscle strength and recovery. This is likely the result of the involvement of AKG in energy production.

AKG, or alpha ketoglutarate, seems to activate classical mTOR muscle building signals. This triggers an onset of protein production and muscle anabolic actions, switching off protein degradation in muscles. Alpha ketoglutarate could also support healthy levels of hormones such as insulin and growth hormone which can influence muscle growth. Supplementing with alpha ketoglutarate could also improve blood vessel elasticity to further support muscle functioning.

Researchers have shown that the mTOR action of AKG also extends to bone cells, with alpha ketoglutarate supplements having potential benefits for improving bone mass or mineral density. Bone strength goes hand in hand with muscle strength. One study showed that this improvement in bone mineral density with AKG supplements was also significant for postmenopausal women.

The role of alpha ketoglutarate in amino acid production also means that it can provide proline for collagen within connective tissues. Some studies reckon about 25% of alpha ketoglutarate goes into to proline. This plays into both muscle and bone mass support or enhancement.

Studies with regular exercisers have shown that consuming a supplement containing alpha ketoglutarate could have benefits for and improve key markers of their performance. This includes one rep max lifting performance, maximum power output, exercise tolerance and training volume.

Muscle Oxidative Stress And Mitochondrial Health

The prevention of excessive oxidative stress or inflammation within the muscles during and after exercise is vital for muscle growth. Supplemental alpha ketoglutarate could prevent excess oxidative stress both individually in the body and also as a highly efficient energy source to support higher exercise capacity.

Inflammation is a contributing cause of muscle atrophy. Oxidative stress is heavily implicated in muscle diseases. AKG supplements could restore inflammatory status and therefore provide benefits for muscles. For muscle preservation, one study recommended doses of around 2grams a day for at least 12 weeks.

Mitochondrial functioning is also a very important part of muscle performance. Alpha ketoglutarate could potentially optimise mitochondrial functioning while providing antioxidant support.

Alpha Ketoglutarate And Wound Healing

One of the most impressive functions of alpha ketoglutarate supplements is a link to benefits for wound healing. This may be due to the increased access of body cells to proline for collagen production. One clinical trial discovered that alpha ketoglutarate supplements could significantly reduce the time taken for wound healing in severe burn patients.

Immune System Regulation

According to research, a supplement containing alpha ketoglutarate could also support our immune system. This is useful for high intensity athletes, who can come under immunity risks following heavy exercise.

Alpha ketoglutarate could optimise immune T cell and macrophage levels for responses to pathogens and the reduction of inflammation. Macrophage phagocytosis also seems to be improved with higher alpha ketoglutarate levels. This association between immune system function and alpha ketoglutarate may be very ancestral.

Supplemental alpha ketoglutarate could support various functions within the body providing improved antiaging responses, muscle output, antioxidant levels and gut health.

Summary

Alpha ketoglutarate is a breakout wellness supplement. While we naturally produce this compound, there are various studies all showing that supplementation with alpha ketoglutarate could have benefits for various aspects of our health.

Alpha ketoglutarate is crucial for optimal energy production within the body and also has antioxidant properties. AKG can also replenish levels of other antioxidants in the body, while supporting healthy amino acid levels. These core functions are why alpha ketoglutarate supplements could have so many benefits within the body.

For example, inflammation reduction and detoxification support are observable benefits of AKG. There have also been observed benefits for improved antiaging responses in the body and fertility. While this compound could also have potential benefits for optimal hair growth and maintenance.

Alpha ketoglutarate could have benefits for gut health through enhanced robustness against inflammation and improved gut cell growth. This supports things like nutrient absorption and immunity. Alpha ketoglutarate supplements could also be preventative of bowel cancers while promoting healthy gut bacteria.

Because of the heavy involvement of alpha ketoglutarate in energy production this compound could help with muscle performance and growth. Various trials show that there are benefits from alpha ketoglutarate supplements for improved muscle max outputs during workouts. AGK supplements could also improve muscle recovery and support mitochondrial functioning. Wound healing seems to also be improved with AKG supplements.

Overall, supplemental alpha ketoglutarate may optimise various functions within the body. This could include improved antiaging responses, muscle recovery or growth and antioxidant levels.

For more interesting articles, see the main articles page.

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Ketogenic Diet And Brain Health Benefits: Brain Fog Support

Ketogenic diet and brain health are not always linked in terms of potential health benefits, however studies show that ketogenic diets could influence brain fog or diseases with similar symptoms.

The ketogenic diet is therefore very promising for supporting neurodegenerative disorders, brain fog symptoms and brain related diseases. Changes in life expectancy and resulting improvements in life quality in recent years has resulted in increases in neurodegenerative disorders. This includes Alzheimer’s disease. This a disease of the brain that causes memory loss and cognitive deficits. Alzheimer’s can also produce symptoms of mental inclarity or brain fog and is the most prevalent form of dementia. Sufferers of neurodegenerative diseases also experience nerve cell die offs.

Because of links between dementia in the elderly and lifestyle, one recent study has found links between dietary changes and degenerative diseases of the brain. It is very possible that lifestyle changes, such as a ketogenic diet could have benefits for cognitive clarity and the health of the brain.

In this article the potential benefits of a ketogenic diet for brain health and brain health will be looked at, with particular attention to how ketogenic diets effect nerve cells.

How Ketogenic Diets Work

Ketogenic diets became popular in recent years because of results with weight loss and weight management.

Keto or ketogenic diets emphasize consuming low amounts of carbs, around 5% of your major dietary groups, to minimise high glycemic carbohydrate digestion and sugar absorption. Instead, they emphasise eating higher amounts of protein and fat to drive a body process called ketogenesis. This process then fuels energy production within people who would like to lose weight. Instead of using sugar for energy the body uses fat and protein.

The body can also mobilize fat reserves which is how ketogenic diets really start to fuel weight loss. When the body is using these food groups consistently for energy a person is in a state of ketosis. This is a natural process for our bodies in response to starvation or intense exercise.

Keto creates a sugar deficiency in the blood. Some researchers believe that doing this for extended periods could be harmful. Although, other studies with obese individuals show that ketogenic diets are very safe and effective. There are remarkable results with ketogenesis for weight loss, including some patients who lost large portions of their starting weight. This is also with no gym work.

Ketogenic Diets And Memory

With obesity being one of the biggest health challenges in human history, researchers became interested in the overall effects of ketogenic diets. Researchers were not expecting ketogenic diet influences on various health markers, including brain health and cognitive disorders or brain fog.

However, as one recent study has identified, ketogenic diets could have benefits for memory or brain function, in addition to potential benefits for healthy weight loss.

Studies have previously shown that ketones, produced from ketogenic diets are a more efficient energy source for the mitochondria in the brain to use and so may support brain health. This is because ketones made from proteins need less steps to be broken down than carbohydrates. As a result, build ups of oxidative stresses are thought to be lower in the brain tissues.

Neurotoxic events with resulting build ups in oxidative stress are very important in the development of neurodegenerative diseases. For example, in Alzheimer’s disease certain β-amyloid proteins build up in the brain and nerves fibres can tangle. These are neurotoxic and create oxidative stress within the brain. This also impairs natural glucose metabolism and causes aggravated mitochondrial injury.

Clinical Studies Supporting Ketogenic Diets For Brain Health

For improvement of brain health, Alzheimer’s disease states and disease prevention, reductions in neurotoxic events are ideal. Research with some disorders such as epilepsy showed that ketogenic diets may have supportive benefits.

Because of metabolic efficiency or improved energy production in the brain, ketogenic diets may be preventative of nerve cell death. This is one key reason why ketogenic diets may support brain health, particularly degenerative diseases like Alzheimer’s where nerve cells are under high stress and die off more easily. Nerve cell degeneration is a regular occurrence in Alzheimer’s.

Clinical research supports these theories, showing that ketogenic diets could support sufferers of Alzheimer’s disease. Dietary composition seems to have effects on progression of Alzheimer’s disease. Other studies have confirmed that a ketogenic diet can reduce oxidative stress and improve mitochondrial activity within the brain. In some cases a ketogenic diet can flip the inflammatory signals in specific brain cells, also supporting brain health.

These are key factors that can influence brain health and show that the ketogenic diet may suit for prevention of brain fog or degenerative diseases of the brain. For Alzheimer’s disease, studies have shown that a ketogenic diet can support brain health, reducing nerve cell induced deaths that would worsen with β-amyloid build up.

Some studies show reduced brain build up of β-amyloid proteins, improvements in quality of life and cognitive performance improvements. While a ketogenic diet may also reduce nerve death causing overexcitations and therefore support brain health.

Would A Keto Diet Suit My Lifestyle

Ketosis and ketogenic diets may not suit everyone. This is because gym users or regular exercisers may want to support metabolic growth of the muscle rather than go into fatigue inducing fasting. Especially lengthy ketogenic diets which can create lethargy, increase oxidative stress and blunt hypertrophic muscle growth. This could also strain the heart during exercise and so is not generally advised for intensive exercisers.

Being in ketosis may sap essential nutrients and create an environment where muscle growth is being prevented. If you can imagine the body having various signalling switches, it is very difficult for the body to stimulate growth or muscle growth when body reserve metabolism is active. This could also worsen metabolic and oxidative stress during intensive exercise, making exercises more difficult too.

For people wanting to lose weight this is possibly a good thing, while studies also support the use of ketogenic diets to support brain health. Various studies report significant weight losses with ketogenic diets. Ketogenic signals could also influence risk of diabetes, pre-diabetically, because of a simple reset of insulin signalling in the body.

Importantly, studies also show that people eating ketogenic diets in moderation suffered no significant variation in liver and kidney functions. This indicates to some extent that this diet wouldn’t cause very harmful effects to the body.

Studies also indicated no added risk of kidney stones, which is something you may expect from a high protein diet. Some side effects from this diet can include, abdominal cramping, diarrhea and fatigue. Because of this, some nutritionists recommend increasing hydration levels, salt and mineral intake to support ketogenic diets. A slow transition to carbohydrate reduction is also recommended.

Overall, studies support a ketogenic diet for improving brain health, having particular benefits for neurodegenerative diseases or brain fog symptoms.

Summary

While a ketogenic diet and brain health are not always linked, studies confirm possible benefits for brain health.

Ketogenic diets are more often linked with healthy weight loss, showing huge results, because of improved fat burning capacity instead of sugar induced energy production. A ketogenic diet emphasises protein and fat metabolism for sustaining energy production.

Ketogenic diets could also have benefits for brain health because of improved energy efficiency within brain mitochondria. Often individuals who suffer from Alzheimer’s experience build up of nerve oxidative stress and this can result in nerve cell die off. This is thought to be a huge cause of the dementia like or cognitive impairment symptoms that are seen in Alzheimer’s.

Ketogenic diets may support brain health and improve symptoms of brain fog through reductions in oxidative stress, improved mitochondrial activity, build up of β-amyloid proteins in Alzheimer’s, nerve cell survival and inflammatory signal changes.

Studies recommend a slow transition to carbohydrate reduction because of some small side effects. Minerals and hydration are also considered to be key to supporting ketogenic diets.

Overall, studies support a ketogenic diet for improving brain health.

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Manganese Benefits For Hair

Manganese is an essential nutrient with potential health benefits for various body systems and tissues, including supporting optimal hair health. It is found in decent amounts in the soil and is readily absorbed by crops. Because of a shift in dietary patterns towards more processed foods, manganese intakes are much lower than they were previously in society. Some foods rich in manganese include sweet potatoes, white beans, green peas and cashew nuts.

This mineral derives most of its potential health benefits and effects within the body from its inclusion in various enzymes. Manganese is associated with fertility, bone formation and growth. Manganese also plays a role in blood clotting, where it helps wounds to heal properly. Because of its role in wound healing, blood sugar level regulation and bone formation, manganese may also positively influence athletic performance. It is essential within the brain, being key to brain neurotransmitter production, which means it may be a mild cognitive enhancer in the right amounts.

Because of its role in the brain, including metabolic growth support and indirect antioxidant protection, manganese could also encourage healthy hair growth. This has been suggested by research findings.

In this article, we will look at the health benefits of manganese with particular attention to how manganese affects hair cells and hair growth.

How Manganese Influences Our Health

Manganese is essential for various metabolic activities and physiological processes, therefore effecting optimal growth. Research has identified that manganese could be crucial in preventing osteoporosis, encouraging improved bone density, fertility and blood sugar level regulation. This is because of how our bodies interact with manganese and its chemistry within our cells.

Manganese And Our Metabolism

Manganese is very important in ensuring that body enzymes function properly. Enzymes often guide our metabolism, ensuring that growth happens the way it should. Our metabolism, or reactions that are occurring all the time in the body, are central to how our tissues and organs function. They also promote healthy growth. One reason why manganese is implicated in so many processes is because of how central many enzymes are to our metabolism.

The metabolism of proteins, carbohydrates and lipids throughout the body requires optimal amounts of manganese. For example, manganese is needed for the production of arginase, glutamine synthetase and pyruvate carboxylase, which all influence our metabolism.

Manganese And Superoxide Radicals

Mineral manganese is also a part of a key body antioxidant known as superoxide dismutase. Superoxide build can cause serious damage within the body. Free radicals, such as superoxide, cause damage to important cell parts which then need replacing. They can also cause cancers if they alter the DNA of key genes within cells.

Superoxide dismutase, as the name suggests, disrupts the chemical structure of superoxide. That makes superoxide less harmful, offering a protective function in different body systems and tissues. This is very important for maintaining optimal metabolism and growth. Often radicals are produced when the body is processing nutrients during metabolism or producing energy within the body. Antioxidants protect our metabolic processes and organs, supporting more optimal growth.

Manganese And Our Hair

Because of the role that manganese plays as a mediator of antioxidant activity, it could indirectly influence aspects of hair health.

Manganese also positively influences cellular energy or metabolism, while also encouraging connective tissue development and activates key enzymes. These are all influencing factors in the regulation of healthy growth within the body, including hair. Hair growth needs a constant supply of nutrients. These nutrients are processed, often requiring enzymes and form hair.

The brain seems to be a vacuum for manganese, being essential in the production of brain neurotransmitters and development of brain cells. There is evidence that manganese plays a role in neurological ageing. While manganese plays an ancestral role in regulating cells to ensure they operate in conditions that are more optimal. This creates a negative gradient within the body where it becomes hungry for manganese in the brain. That is another important reason why it is really important to make sure that our levels of manganese in the body are optimal.

Some studies have linked low levels of manganese to slowed hair and nail growth, as well as dermatitis. This is likely to be because of how important manganese is to an optimal metabolism and its importance in the brain. Based on the research, consuming manganese regularly in the right amount, should have the potential to improve hair and nail growth rates.

Manganese, Fertility And Athletic Performance

Manganese may also influence reproductive hormone functioning, being essential for steroid hormone production and this is a means as to how it could influence fertility. Improved levels of some hormones are thought to not just influence our fertility but encourage more optimal athletic performance. While bone density also influences strength. Deficiencies in manganese can also increase blood calcium and phosphorus levels, which is a negative for bone density. Because of the central role manganese plays in our metabolism through more optimal growth, including improving bone density, manganese may be a mild performance enhancing mineral. The indirect antioxidant activity of manganese could also delay fatigue, improve growth and enhance athletic performance.

Manganese RDA

Manganese is readily absorbed from supplements and food in our small intestine. Our bodies can store manganese quite well, with this mineral found in our bones, brain and liver. Because of cellular storage, our dietary intakes don’t always match levels of manganese in the blood.

Mineral manganese is needed at concentrations of 2.3mg a day for men and 1.8mg for women within the body. This is only a minimum guideline amount. The upper intake limit is 11mg per day, which is the tolerable amount you can consume with an unlikely rating for harmful side effects. Therefore, you can easily manage your daily intake of manganese and aim for around 2.3mg a day.

Because of the activity of manganese within the brain, excessive manganese consumption could affect our brain chemistry. Side effects include headaches, changes in balance or muscle spasms. Disturbances in manganese levels are to be avoided considering how they are a mineral metal and could influence antioxidant status in the body. While we do require manganese, it is important to outline that excessive consumption can be harmful.

Summary

Manganese is a very essential mineral that is required for many different processes within the body. This is why manganese may have potential benefits for hair health, improving bone density, wound healing and brain health.

Manganese influences metabolism, because of its inclusion in various enzymes and therefore growth. This is one of the main means as to how manganese can have benefits for hair health. This is evidenced by studies that suggest manganese deficiencies discourage healthy hair and nail growth.

Manganese also has indirect antioxidant protection, because of its central role in the production of the superoxide dismutase enzyme. Antioxidants protect our tissues from aggravated damage that needs repairing. Antioxidants are important for healthy growth, including of hair, which means this is another way that manganese can influence hair health.

The brain is very manganese hungry, being essential in the production of brain cells and neurotransmitters. This is another influencing factor in the health of cells in the general area of the brain, where hair cells are and an important reason why you should ensure you consume enough manganese.

Manganese could also influence the activity of hormones and therefore it may also provide a mild performance enhancing effect. This is separate to the athletic effects that could result from improve bone density and metabolism.

These are all important reasons for ensuring you are consuming your RDA of manganese, while it is also important to be aware of potential side effects from manganese toxicity. However, manganese toxicities require you to consume a lot of manganese. Manganese could have benefits to your hair through improved hair cell growth and metabolism.

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L Arginine Supplement Benefits

L Arginine is an amino acid that is not particularly well known by the wellness community however, a L Arginine supplement could have some very strong benefits and influences on our health. The amino acid L Arginine is not an essential amino acid. It is considered by some to be a semi-essential amino acid.

You are thought to need at least 2.5g of L Arginine per day, to support minimum requirements for tissue repair and protein synthesis. L Arginine is readily absorbed by the body in the small intestine. 9 grams of L Arginine is thought to be optimal for absorption. All the 20 amino acids regularly used by the body may be considered to be vital. Especially if one is regularly exercising or competing at levels outside of the average person. The foods highest in L Arginine include nuts, watermelon juice and some seafoods.

L Arginine is a crucial building block of our body proteins, playing an important role in our overall metabolism. L Arginine has been shown to naturally stimulate protein synthesis and cell growth, which promotes sperm production and wound healing.

Supplementation with L Arginine may improve circulating levels of insulin, fertility, growth hormone, encourage gluconeogenesis and improve blood vessel endothelial function.

It has the potential to initiate many of effects because of the systemic role of L Arginine as a nutrient within the body. In this article, we will look at the potential health benefits of a supplement containing L Arginine.

L Arginine Supplement Benefits For Exercise

A L Arginine supplement may have benefits for athletes or those wanting to make muscle gains in the gym. Ensuring muscles are supplied with a healthy amounts of nutrients for energy production, such as amino acids and glucose, is vital for optimal muscle performance.

Not only does L Arginine support healthy muscle metabolism, but it may also encourage small blood vessel growth within muscle. Healthy blood circulation to the muscles supports nutrient intake by muscle cells, reducing fatigue and could also support muscle performance. Both of these effects would also support healthy muscle recovery and L Arginine supplements could support more optimal protein synthesis. Elevated L Arginine levels also promote growth hormone production, which would stimulate muscle growth.

Studies also show that increased L Arginine levels cause an increase in body oxygen uptake. This would also assist with physical performance. L Arginine supplementation could also have benefits to athletes through reduced oxidative stress levels from exercise. Converse increases in antioxidant levels are thought to occur.

Regular exercisers or athletes could potentially reap these benefits from a L Arginine supplement.

Trials With L Arginine For Exercise Performance

One study found that L Arginine supplements, 2 grams a day, may improve athletic performance. Findings from other studies suggest that L Arginine could reduce adipose or fat tissue mass, increase skeletal muscle mass and improve muscle strength, proving crucial nutritional support for athletes.

L Arginine induced nitric oxide signalling has been shown to stimulate angiogenesis, collagen deposition and cell growth. All of these activities assist with improving muscle tissue mass and wound recovery, which would assist with muscle growth and damage recovery. Collagen is particularly important for connective tissue production and wound healing.

Other studies have also shown that L Arginine supplements improve blood volume, which would support athletes with more nutrients. L Arginine supplements have also been shown to have the potential to reduce waist circumference promoting a more athletic looking body.

These studies support potential health benefits to a L Arginine supplement for competitive athletes.

L Arginine Supplements And Nitric Oxide

Studies suggest that L Arginine has an influence on blood nitric oxide levels. This also has the potential to influence your metabolism during exercise, providing potential health benefits. L Arginine makes nitric oxide in the body and its production directly depends on the amount of free L Arginine, with the other major product being citrulline. Nitric oxide is thought to be beneficial for vascular health. This is because it is produced by blood vessels which triggers blood vessel dilation in the body.

Dilation, or blood vessel opening, can reduce overall blood pressure and improve blood flow throughout the body. This effect is particularly useful during heavy exercise when your whole body requires more nutrients. Higher blood flow to tissues provides essential recovery support and could have benefits for regular exercisers.

Nitric oxide release in the blood stream has been shown to lower blood pressure. This is thought to be beneficial in the reduction of atherosclerosis, or internal blood vessel damage and plaque build-up, which is a leading cause of many blood related disorders. This includes strokes and heart attacks.

Higher animal studies have shown that L Arginine is able to reduce plaque formation, while L Arginine supplements were shown to significantly lower blood pressure just like nitric oxide. In addition to restoring regular nitric oxide production, L Arginine supplements have been shown to reduce the release of superoxide radicals into the blood stream. While the supplementation of L Arginine with an antioxidant reduced overall vascular oxidative stress. This preserved blood vessel endothelial functioning and had potential heart or circulatory health benefits.

For these reasons, a L Arginine supplement may have potential benefits for those at risk of heart and circulatory diseases.

L Arginine And Fertility

Research has found that taking a L Arginine supplement may have benefits for optimal sperm production and therefore fertility. One study found that an arginine deficiency reduced sperm counts by up to 90% after 9 days of restriction. The number of non-motile sperm were also increased. Conversely, L Arginine supplementation increased sperm counts after 6 weeks.

In addition, where individuals were experiencing erectile dysfunction, L Arginine was shown to assist with more optimal responses. There is a possibility that L Arginine may stimulate nitric oxide blood vessel dilation, which in turn improves blood flow. This has the potential to aid sexual performance.

L Arginine And Immunity

One major issue that some elite athletes get is a susceptibility to infectious diseases, resulting from intense exercise, that is caused by a mildly immunocompromising drop in antibody production.

There are many reasons why exercise may cause a drop in antibody levels and immunity. Amino acids like L Arginine could help athletes to produce more immune cells, including macrophages, while L Arginine may also support antibody production. L Arginine was shown to enhance neutrophilic phagocytosis by S. aureus. While L Arginine may also control immune T cell functioning and production of T cells. This activity could have implications for cancer prevention, while L Arginine could reduce inflammatory responses that aid immune cell wound healing. Burn injuries are susceptible to infection and taking a L Arginine supplement has been shown to have benefits for helping burn injuries to recover.

L Arginine levels are also related to nitric oxide levels in the blood. There is evidence that when the nitric oxide system is active that an antiviral and antibacterial effect follows initially in the blood. This would also be another means as to how taking a L Arginine supplement may have benefits to athletes and support the immune system.

L Arginine And Insulin

Diabetes sufferers can experience reduced levels of arginine and supplementation with L arginine may improve insulin sensitivity. L Arginine may help to encourage gluconeogenesis too, in adipose cell, while it has been observed to reduce triglyceride levels. These reduce inflammatory induced risk of diabetes and cardiovascular diseases.

L Arginine was shown by one study to help with resensitising tissues to insulin in sufferers of type 2 diabetes. Specifically, L Arginine is thought to be able to strongly stimulate insulin secretion from β-cells in the islets of Langerhans within the pancreas. This is where diabetic pathologies, such as insulin resistance manifest.

18 month supplementation studies with L Arginine showed that it may improve insulin sensitivity, pancreatic β-cell function and reverse glucose intolerance in some patients. The blood vessel health promoting aspects of L Arginine may have benefits for suffers of diabetes. These studies show that L Arginine supplements could have potential benefits for reducing complications that occur with diabetes.

While this alone is quite an astounding potential benefit, overall, L Arginine supplementation seems to have many potential health effects within the body. This results from its influences on growth hormone and nitric oxide signalling. These cell fate pathways then have potential effects on muscle growth, fertility and immunity.

Summary

L Arginine is an amino acid and supplements may have some very strong benefits. L Arginine is a crucial building block of our body proteins and may be of particular benefit for those wanting to make muscle gains. This amino acid supports healthy muscle metabolism and may promote small blood vessel growth with muscles.

A healthy circulatory system optimises muscle performance through improved nutrient supply. L Arginine supplements may support more optimal protein synthesis, while promoting growth hormone production, to stimulate muscle growth. L Arginine also maximises oxygen uptake, assist with physical performance, while it could influence body antioxidant levels by reducing free radicals.

Various clinical studies show that L Arginine can improve athletic performance, muscle strength, reduce fat accumulation, initiate blood vessel growth, collagen deposition, wound healing and blood volume.

L Arginine may influence blood nitric oxide levels which could be beneficial for your circulatory system. Nitric oxide signalling causes blood vessels to dilate, reducing blood pressure and improving blood flow. This could reduce risk of cardiovascular diseases resulting from plaque formation in blood vessels.

One study found that an arginine deficiency reduced sperm counts by up to 90% after 9 days. This means that L Arginine supplements may have benefits for optimal sperm production and fertility. L Arginine may positively influence erectile function.

A L Arginine supplement may support the immune system, through improved immune cell counts. L Arginine was shown by one study to regulate insulin release. While it could have positive influences on risks of developing diabetes.

There seem to be various potential benefits to L Arginine supplements, these may result from its influences on nitric oxide levels, protein synthesis and growth hormone production.

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How Much Protein To Build Muscle?

So you’ve decided to hit the gym. Now you need to know how much protein you ideally need to start to build up your muscle. Building lean muscle tissue is really straightforward, however it takes a little bit of understanding so you can adapt your daily choices accordingly.

Many people take up exercise and don’t really see the results they want from it. Understanding how these factors play out and how you need to influence them for positive results is important to your successes.

There are a couple of crucial factors that influence lean muscle building including dietary intake and exercise routines. Here the focus will be on protein intake, one of these dietary or nutritional aspects that influences lean muscle tissue outcomes.

Specifically, we will look at how much protein you actually need to start to build lean muscle tissues.

How Protein Is Metabolised To Build Muscle

When you build lean muscle tissue, you clearly need protein and an energy input as two key factors to supporting that process. How much protein you really need depends on your metabolism. Body metabolism can be split into two parts, anabolism where you build up tissue or make molecules and catabolism, where you are breaking substances up. In relation to muscle, to build lean muscle you need to sustain anabolism for much longer in your the muscle tissues than catabolism.

How you approach your diet will be different depending on if you are attempting weight, or fat loss, lean muscle growth. If you are looking for that sort of lean weight muscle development, then you need to be maximising your protein intake each and every day.

How this muscle growth strategy works is through energy production, via amino acid or protein molecule metabolism in your cells combined with fat metabolism. This is called ketosis. Sticking to the protein side of things, your intake of amino acids needs to vary and increase. Or at least be sustained at a certain threshold level that ensures you have enough amino acids.

If your protein intake were to drop too much and you are attempting to also loose weight, your muscle tissues will waste. The body releases muscle bound proteins into the blood to support vital functions. This is detrimental for bodybuilders, or those wanting to sustain muscle increases. Because of the energy and protein imbalance, their muscles and in most cases, muscle overall power, will diminish.

For these types of exercisers, an ideal dietary approach will include optimal levels of proteins, as well as a decent supply of energy producing molecules. Let’s have a look at the optimal protein intake for both of these fitness approaches.

How Much Total Protein Do You Need Each Day?

Building on from our understanding of protein metabolism, the total protein you need each day will depend on your activity levels. When you eat your food, the dietary proteins pass through your digestive tract where they are readily absorbed. They get broken down mechanically into small molecules and then chemically into amino acids.

Proteolytic digestive enzymes, such as pepsin, break down the larger protein molecules with assistance from stomach acid. Other enzymes can come from the pancreas. Most absorption happening in the small intestine and some in the large intestine. In the large intestine your beneficial gut microbes aid protein digestion.

How Much Protein Can be Absorbed For Muscle Building

Per sitting of each meal you eat, your body can uptake between 1.3g to 10g of amino acids per hour from the intestines. Your body can fully absorb a serving of 20 grams of whey proteins in 2 hours. While 20 grams of cooked egg protein takes about 7 hours to be absorbed, at roughly 3g per hour.

This gives you an idea, first of all, of the maximum amount of protein the body can take into the body at a time. The other conclusion we can make here is that it is also worthwhile keeping in mind some proteins are absorbed quicker than others. This will influence recovery, muscle gains and weight loss of course.

Using this knowledge, you can start to build a picture of the ideal protein-based diet for yourself depending on your work out aims.

Minimum Body Protein Requirements

The human body on average needs between 0.66 grams  and 0.8 grams per kg of body mass, in protein, overall per day.

This means that the average person needs to ensure that they hit those targets, at the minimum every day, to sustain the muscle recovery.

For maximum lean muscle mass gains after exercise, in energy sufficiency, it is thought you should eat in excess of 1.6 grams of protein per kilo of your body mass per day. This is 0.53 grams of protein, per kilo of body mass, for the standard 3 meals a day. If you weigh around 70kg in total, this is about 110 grams of protein a day.

One should aim for slightly more than this, to accommodate for certain digestive variables. However, this is the general scientific consensus.

As you exercise more your dietary requirements will elevate further and further. The general consensus is that to support exercise you have between 20 to 25 grams,per single meal a day.

This is the recommended supplementary or dietary intake of protein to support with maximal protein synthesis, particularly with exercise, where your protein demands increase. This should help to maintain net overall muscle building.

How Much Protein To Build Muscle

You need optimum levels of all the 9 essential amino acids for muscle building

On average people need 0.66g to 0.8g of protein, per kg body mass per day.

1.6g of protein per kg of body mass per day is recommended for lean muscle mass gains with exercise

The body absorbs 1.3g to 10g of amino acids per hour

Ketosis & Protein Intake

When your intake exceeds this, the body starts to use the additional protein for making energy. This process is known as ketosis, where the body uses proteins to fuel energy requirements. Ketosis uses proteins and fats to make energy for the body when there are no sugars.

As a result of calorie restriction while under ketosis, you can experience muscle wasting. This has led to the development of ketogenic diets.

However, for short periods of time it has been shown that you can successfully maintain muscle mass and lose weight through the ketosis process. This has been achieved in athletes through maintaining high quality protein intakes.

This could help you to maintain and develop both lean body mass and muscle tissues. Ketosis can be risky for the development of injuries and is not recommended for people only wanting to building muscles. Especially for women, it is recommended you support bone health when under calorie restriction.

Specific Amino Acids For Lean Muscle Growth

While taking additional or supplementary protein has been shown to stimulate muscle growth this gives you a decent starting point. Protein intake isn’t the only factor there is when it comes to building muscle and your protein intake. Specific growth limiting amino acids have a massive role on muscle growth as well.

You will have heard of the quality vs quantity saying. For optimal lean muscle growth, you will need both quality and variation in amino acids. Specific amino acids are very rate limiting on growth. This is because they are harder to find in nature or are used frequently in protein making. The nutrient quality of protein from food depends on amino acid composition and digestibility too.

Meeting the nutritional needs of your muscles and protein production is not just as simple as increasing protein intake. Certain amino acids give you an added or healthy boost when it comes to overall muscle growth over others.

BCAAs & Muscle Growth

In our previous articles we have discussed some of these amino acids. One group of them are known as branched chain amino acids. These are harder to obtain from your diet.

The BCAAs or branched chain amino acids are isoleucine, valine and leucine. Leucine is a key regulator of the muscle and protein synthesis pathway. Their presence in cells launches a specific protein or muscle growth response, through mTOR, when total essential amino acid levels are sufficient.

The 9 Essential Amino Acids

In addition to high amounts of BCAAs, you need optimum levels of all the 9 essential amino acids for muscle building. Ensuring a constant intake of essential amino acids is important to avoid muscle wasting. Eating just 3 of them in the form of BCAAs isn’t enough to avoid the wasting process.

You will then also need a good intake of the other 11 amino acids to support normal growth. Having the 9 essential amino acids in good quantities, including BCAAs, stimulates increased protein synthesis.

How High Protein Diets Can Be Dangerous

Something to be aware of is the issues that can happen with too high protein intakes. While ketosis and higher protein diets can have health benefits, too much protein can cause health problems.

Excess protein diets are thought to start at 5g per kilogram of body weight per day. This overwhelms some of the body’s core processes and then leads to hyperaminoacidemia. This causes nausea, diarrhoea and can then eventually leads to death. Everything has a toxicity range in the body and an overall balance to all things is something crucial to understand.

Studies suggest you can more than safely avoid protein toxicity through 176 grams of protein a day for an 80 kg individual, or 2.2 grams total protein per kg a day.

Conclusion

Dietary intake is a crucial factor when it comes to healthy muscle building. Nutrition is just as important as the exercises you do.

Ensuring a net overall gain in muscle proteins comes from optimising your dietary intake of protein and amino acids. Specific amino acids, like BCAAs do have an effect in addition with other 9 essential amino acids.

There are various dietary strategies you can use when it comes to optimal protein intake, but there are clear overlaps.

The human body on average needs between 0.66 grams  and 0.8 grams per kg of body mass, in protein, overall per day.

This means the average person needs to ensure they hit those targets at the minimum every day to sustain the muscle recovery. As you increase your muscle mass, your protein requirements will also increase.

Per meal you eat, your body uptakes 1.3g to 10g amino acids per hour from the intestines.

For maximum lean muscle mass gains after exercise your total protein intake, when in energy sufficiency, is thought to be in excess of 1.6 grams per kilo of your body mass, each day.

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