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L-Arginine is an amino acid that is essential for the production of some proteins in the body. It is widely used to enhance performance during physical exercise.

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Possible Benefits

  • May boost physical performance
  • May decrease fatigue 
  • May help to build muscle 
  • May improve confidence 
  • May help with weight loss
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How to Do It

L-Arginine is naturally found in some high protein foods such as poultry, soybeans, fish, whole grains, and beans. Be sure to add it to your diet. 

You can also get a supplement of L-Arginine.

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Why it works

  • This amino acid is a vasodilator, so it helps blood to circulate optimally. 
  • It can help increase resistance when exercising and helps the lungs function better. 
  • It can increase the supply of nutrients to the muscles, thus promoting their growth. 
  • In animal studies, L-Arginine has been shown to help speed up fat burning.
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Time Commitment

1-3 minutes 

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Suggested Frequency

According to the manufacturer’s instructions (if using supplement)

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Time of Day


At least 30 minutes before exercising

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Possible Side Effects

Nausea, digestive upset, abdominal pain

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  • Has a greater impact on performance when performing aerobic exercise 
  • Complement this habit with a diet high in vegetables, fruits and abundant hydration
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Supporting Studies and Articles

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  1. Dietary l-Arginine Supplementation Reduces White Fat Gain and Enhances Skeletal Muscle and Brown Fat Masses in Diet-Induced Obese Rats. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151442/ 
  2. Effects of L-arginine supplementation on exercise metabolism. https://pubmed.ncbi.nlm.nih.gov/17143054/ 
  3. The effect of l-arginine supplementation on body composition and performance in male athletes: a double-blinded randomized clinical trial. https://pubmed.ncbi.nlm.nih.gov/28120856/ 
  4. Effect of oral L-arginine supplementation on blood pressure: a meta-analysis of randomized, double-blind, placebo-controlled trials. https://pubmed.ncbi.nlm.nih.gov/22137067/ 
  5. Resistance training and L-arginine supplementation are determinant in genomic stability, cardiac contractility and muscle mass development in rats. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160175/ 
  6. Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021928/
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 Happiness  Confidence  Fitness  Energy
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