In the supplement world, it can be very easy to feel overwhelmed. Stepping into a store or browsing online, you'll be provided with dozens of different categories and thousands of options. If you don't know what you want, then you could wind up with a lot that you don't need. This is why it's so important to look for those ingredients that have the most scientific backing. Arginine Alpha-Ketoglutarate is one of those tried and true supplements.
More commonly abbreviated as AAKG, this L-Arginine-based ingredient can support a variety of fitness goals including performance, muscle growth, and nitric oxide production. Let's take a look at the benefits of AAKG and how it can help you achieve fitness success.
Pre-Workout and Performance
AAKG is commonly found within pre-workout supplements as it has been shown to enhance performance. A study in the Journal of the International Society of Sports Nutrition suggested that AAKG may be able to significantly improve intra-workout performance by supporting creatine production, improving blood flow, and boosting nitric oxide levels in the blood.
This suggests that AAKG may be able to help you extend your total fatigue time while boosting strength output.
Boost Nitric Oxide Levels
Continuing with the idea of AAKG as a nitric oxide booster, studies show that higher levels of nitric oxide during your workout result in more intense pumps, better performance, and greater strength. The classic pump feeling is when the blood is pooling in the muscle and this will help support strength and muscle gains.
Build More Muscle Mass
A better workout with higher levels of nitric oxide may help to promote greater levels of muscle mass. Building lean muscle tissue requires that you maintain a specific intensity (65% to 75% of your 1RM), repetition range (8 to 12), and rest break timing (60 seconds).
The result is muscle hypertrophy. Since AAKG may support your workout performance and energy levels, you're more likely to reach the variables needed for growth. What's more, AAKG has been suggested to be a potent recovery aid, promoting the healing of lean tissue.
Make Your Own AAKG Supplement
The problem with AAKG in supplement blends lies in the fact that it is usually under-dosed. In other words, the supplement blend will not contain enough AAKG to provide the reported benefits. This is why we recommend making your own supplement. In this way, you control the ingredients AND the amount per serving that you need to see the benefits of AAKG. You can create your own AAKG supplement by using the Amino Z Supplement Builder.
Whether you only use Arginine Alpha-Ketoglutarate or you place it within a mix of other powerful ingredients, be sure to use between 2,000 and 2,500 mg, based on your physical activity level.
Create your perfect supplement with the Amino Z Supplement Builder today!
- Willoughby DS, Boucher T, Reid J, Skelton G, Clark M. Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exercise. Int J Sport Nutr Exerc Metab. 2011 Aug;21(4):291-9.
- K. Hnia, J. Gayraud, G. Hugon, M. Ramonatxo, S. De La Porte, S. Matecki, et al. L-Arginine Decreases Inflammation and Modulates The Nuclear Factor-?b/Matrix Metalloproteinase Cascade In Mdx Muscle Fibers. Am J Pathol, 172 (6) (2008), pp. 1509-1519.
- B.I. Campbell, P.M. La Bounty, M. Roberts. The Ergogenic Potential of Arginine. J Int Soc Sports Nutr, 1 (2) (2004), pp. 35-38.