What is AAKG and How Does It Work?
Arginine alpha-ketoglutarate (AAKG) is a dietary supplement combining the amino acid L-arginine with alpha-ketoglutarate. Alpha-ketoglutarate is involved in the Krebs cycle, which is crucial for energy production. AAKG is believed to enhance fitness by increasing nitric oxide (NO) production from L-arginine and supporting energy metabolism. NO is a vasodilator, potentially improving blood flow, oxygen, and nutrient delivery to muscles during exercise, a mechanism often linked to the "muscle pump".
AAKG and Muscle Growth: What the Science Says
Despite theoretical benefits, scientific evidence on AAKG's direct impact on muscle growth is inconsistent. Some small studies have indicated minor benefits, but larger reviews often find no significant effect on muscle size in healthy, resistance-trained individuals.
Supporting Evidence (Limited and Mixed)
Limited evidence includes a 2006 study showing improved bench press performance and peak power in resistance-trained men using AAKG. Another study suggested AAKG with creatine could increase upper body strength more than creatine alone, though isolating AAKG's effect is challenging due to other ingredients in some formulations.
Contradictory Evidence (Significant and Consistent)
More consistent evidence includes a 2012 review noting that arginine supplementation doesn't reliably boost nitric oxide or improve strength and muscle mass in healthy, trained adults. Multiple reviews since 2017 have also found no reliable benefits of arginine-based supplements for muscle performance or hypertrophy. A double-blind study on trained weightlifters observed no effect of AAKG on body composition, despite some noted improvements in strength and short-term power.
Why the Inconsistency? Understanding Bioavailability
L-arginine's poor bioavailability contributes to these mixed results, as the body's metabolism limits consistent nitric oxide increases from supplementation. This has led many to favor citrulline, which converts to arginine in the kidneys and provides a more sustained NO increase.
Comparison of Muscle-Building Supplements
| Feature | AAKG (Arginine Alpha-Ketoglutarate) | Citrulline | Creatine Monohydrate |
|---|---|---|---|
| Primary Mechanism | Increases nitric oxide (NO) for vasodilation and enhanced blood flow. | Also increases NO levels, but more effectively and for longer than arginine. | Boosts cellular energy (ATP) for explosive power and strength. |
| Effect on Muscle Pump | Provides a noticeable, but potentially less sustained, pump. | Often provides a stronger, more sustained muscle pump. | Not directly related to the muscle pump sensation. |
| Effect on Strength | Some limited evidence for strength gains, especially combined with other supplements. | Improves endurance and power output over time. | Strong, consistent evidence for significant increases in strength and power. |
| Effect on Endurance | Can improve endurance by increasing oxygen and nutrient delivery to muscles. | Well-supported for reducing fatigue and improving endurance. | Can enhance short-burst, high-intensity endurance. |
| Direct Muscle Growth | Limited and inconsistent evidence for direct hypertrophy benefits. | Stimulates protein synthesis via a cellular pathway. | Overwhelming evidence supports significant improvements in lean muscle mass. |
| Bioavailability | Poor absorption, leading to inconsistent results. | High bioavailability, leading to more reliable and sustained benefits. | Excellent absorption and well-studied efficacy. |
AAKG and Training: Timing and Synergy
For those using AAKG, taking it 30-60 minutes before training is often recommended to maximize the pump effect from increased nitric oxide. Some also suggest a post-workout dose for recovery. AAKG is frequently combined with more reliable supplements like citrulline (for sustained NO), creatine (for strength), and beta-alanine (for fatigue reduction) to enhance overall workout benefits.
Considerations and Side Effects
AAKG is generally safe at recommended doses of 3-6g daily, but higher doses can cause side effects. These may include stomach issues, nausea, diarrhea, headaches, dizziness, palpitations, changes in blood pressure, and potentially triggering herpes outbreaks. Long-term continuous use is not advised.
Conclusion: AAKG's Role in Muscle Growth
AAKG's mechanisms of boosting nitric oxide for blood flow and supporting energy are theoretically beneficial, but scientific evidence for its direct, significant impact on muscle growth is limited and inconsistent. Many studies show no notable advantage over a placebo for muscle size in healthy, trained individuals. Supplements like creatine have far more robust evidence for increasing strength and lean mass. Citrulline is often a more reliable choice for a muscle pump due to better bioavailability. AAKG is generally best used for potentially enhancing short-term performance and the pump, not as a primary driver of significant muscle hypertrophy. Its effectiveness varies individually, and it's often used in combination with other proven supplements.
Key Takeaways
- Nitric Oxide Booster: AAKG boosts nitric oxide production to dilate blood vessels, increasing blood flow to muscles.
- Limited Direct Evidence: Scientific studies show inconsistent and limited evidence for AAKG directly increasing muscle size or mass.
- Improved Workout Performance: Some studies suggest AAKG can improve short-term strength and peak power during workouts.
- Better Alternatives: Other supplements like citrulline and creatine have stronger evidence for their effects on muscle growth and performance.
- Focus on the Basics: Diet, consistent training, and sufficient rest remain the most critical factors for long-term muscle growth.
- Consider Dosage and Timing: AAKG is best taken 30-60 minutes before a workout for a potential boost in performance and is often combined with other supplements.
FAQs
- What is the difference between AAKG and L-Arginine? AAKG is a compound that combines L-Arginine with alpha-ketoglutarate, which enhances its absorption and bioavailability compared to L-arginine alone.
- Is AAKG better than creatine for muscle growth? Creatine is a far more scientifically proven supplement for increasing strength and muscle mass. AAKG's benefits for muscle growth are less clear and supported by limited, often contradictory, evidence.
- Can AAKG give me a better muscle pump? Yes, AAKG can increase nitric oxide, leading to vasodilation and a more pronounced muscle pump during workouts. However, its effect is often short-lived and may be less effective than citrulline.
- How much AAKG should I take for bodybuilding? Typical dosages range from 3 to 6 grams per day, often taken in split doses. It is recommended to start with a lower dose and increase gradually to assess tolerance.
- Are there any side effects of taking AAKG? Some people may experience side effects such as nausea, diarrhea, dizziness, or headaches, especially at higher doses. It is also not recommended for long-term continuous use.
- Is AAKG safe to take with other supplements? AAKG is often combined with supplements like creatine, citrulline, and beta-alanine for synergistic effects. However, it is always wise to consult a professional before combining supplements, especially if you have pre-existing health conditions or are on medication.
- Is AAKG banned in sports? No, AAKG is not a banned substance and is permitted for use by most athletic organizations. However, athletes should always check with their respective governing bodies regarding specific supplement regulations.
Citations
- Effects and dosage of AAKG - hyve
- A-AKG - influence and properties of L-arginine alpha ... - OstroVit
- Relationship: Muscles and Arginine Alpha Ketoglutarate - Caring Sunshine
- Relationship: Muscle Tone (lack of) and Arginine alpha-ketoglutarate - Caring Sunshine
- Relationship: Muscles and Arginine alpha-ketoglutarate - Caring Sunshine
- Impact of Alpha-Ketoglutarate on Skeletal Muscle Health and ... - MDPI
- Arginine Alpha Ketoglutarate (AKG) - Self Omninutrition
- AAKG : What is it and what are the benefits? - VPA
- A-AKG - influence and properties of L-arginine alpha-ketoglutarate - OstroVit
- Choosing the Right Supplement: AAKG vs. Citrulline for Peak ... - nbinno.com
- 3 supplements to create workout pump beyond anything you ... - atplab.com
- The Difference Between Arginine, Beta-Alanine, and Citrulline - musclehouse.com
- Effects and dosage of AAKG - hyve
- AAKG – facts and myths - Biolab
- A-AKG - influence and properties of L-arginine alpha-ketoglutarate - OstroVit
- Nitric Oxide – Health Information Library | PeaceHealth
- Arginine Alpha-Ketoglutarate (AAKG) – Is it Worth Taking? - idealnutrition.com.au
- AAKG (Arginine Alpha-Ketoglutarate): The Ultimate Guide - mrsupplement.com.au
- AAKG : What is it and what are the benefits? - VPA
- A Complete Supplement Guide to AAKG - Yahoo
- Effects and dosage of AAKG - hyve
- Effect of creatine and arginine alpha-ketoglutarate ... - physoc.org
- Arginine Alpha-Ketoglutarate (AAKG) – Is it Worth Taking? - idealnutrition.com.au
- Arginine vs Creatine: Key Differences and Benefits Explained - wellbeingnutrition.com
