protein synthesis resulting from more protein being shuttled into
muscle tissues via increased blood flow).
Arginine For the Win
Contrary to what their name may suggest, NO supplements do
not contain any actual NO – in fact, the central ingredient in all
NO products is the amino acid arginine (or L-arginine), and more
recently citrulline malate, a more efficient source of Arginine (nitric
oxide itself is scientifically referred to as arginine-alpha-keto-glutarate, or AAKG). To manufacture NO, the body breaks down arginine to set in motion the chain of events outlined above. Though
no clear dosing guidelines have been established, it is important to
assess your tolerance levels to determine the right NO supplement
dosage for your individual needs. Follow label instructions and, if
in doubt, consult your physician to determine the safest dosage
for you.
Additional NO Benefits
NO may reduce the possibility of cardiovascular disease in those
who exercise regularly. Whenever we work for an extended
period, the endothelium of our cells releases NO so it may exert
its vasodilation effects to improve blood flow. A major precipitating
factor in the formation of atherosclerosis (a plugging, or occlusion
of our arteries) is damage to the endothelium. Whenever NO is
released it prevents red blood cells from clumping together (or
aggregating) and attaching to
the endothelium wall, thereby
potentially minimizing the
possibility of heart disease or
stroke. As mentioned, vascular
tone is also controlled through
NO release; this also serves
to keep the arteries clean and
clear and our risk of heart
disease down.
Improved recovery between
hard workouts is a further
benefit of increased NO
levels. Nutrient uptake into
damaged muscles has been
shown to facilitate the healing process and NO speeds the rate at
which nutrients pass through the blood, en route to providing valuable sustenance to sore, depleted muscle fibers. This increased
blood flow may also offset inflammation resulting from intensive
training sessions and reduce the delayed onset muscle soreness
(DOMS) that is felt after particularly grueling bouts with the iron.
Nitric oxide has also been shown to enhance recovery from chronic
stress by decreasing tissue breakdown as shown by lower urinary
hydroxyproline (UH) levels.
The harder we train the more we are at risk of succumbing to
performance inhibiting muscular fatigue. By training in the 8-12 rep
range (a standard hypertrophy training protocol) with maximally
heavy weights we accumulate an abundance of lactic acid, a
by-product of anaerobic metabolism and a major limiting factor
when it comes to pushing out those extra reps and recovering
between sets. By releasing more oxygen into our muscle tissues
during training we may negate lactic acid build-up. By relaxing
our largest blood vessels and allowing more blood to flow into our
muscles, more oxygen is delivered and waste products (including
lactic acid) are more efficiently removed.
Say Yes to NO
As we have discussed, increased blood levels of NO have been
shown to improve human performance and in many ways may
benefit the muscle hungry among us (although, as is the case for
most things, more is not better – always follow dosing instructions
as provided on packaging and labels). In addition, the primary
precursor of NO, Arginine (and of course Citrulline Malate), has a
number of additional benefits of its own, including improved healing
times and natural increases in growth hormone (GH). So the next
time you go looking for a pre-workout, remember the tenets of
Blood Volume Training (BVT) and make sure you are appropriately dosing yourself with efficacious levels of NO enhancing
ingredients.
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David Robson David Robson
www.NaturalMuscle.net
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