Austin's Asphalt: No Sidewalks Stealing Arginine?

By Franklin Everett Shaw

January 7, 2026

It’s a familiar Austin scene: the sun blazing, the asphalt radiating heat, and you, pounding the pavement on a run through your neighborhood because the hike-and-bike trail is too crowded. But did you know that this seemingly healthy activity, under the Texas sun, could be subtly depleting a crucial resource for your body: L-arginine?

L-arginine is an amino acid vital for producing nitric oxide (NO), which plays a key role in blood vessel dilation, allowing for better blood flow and oxygen delivery to muscles during exercise. Sun exposure, particularly UV radiation, can increase the breakdown of arginine in the skin. This is especially relevant for Austin residents who frequently exercise outdoors on surfaces like asphalt, which reflects even more sunlight.

So, how can Austinites combat this potential L-arginine depletion and optimize their nitric oxide production for better performance and recovery? Let’s dive into a practical guide.

First, let’s talk diet. Increasing your intake of arginine-rich foods is a foundational step. Good sources include:

• Nuts and Seeds: Pumpkin seeds, walnuts, almonds, and peanuts are readily available at HEB and Whole Foods Market locations across Austin. Aim for a handful daily.
• Poultry and Meat: Chicken and turkey breast are lean protein sources packed with arginine. Look for locally sourced options at farmers’ markets like the Sustainable Food Center Farmers’ Market.
• Legumes: Lentils, chickpeas, and soybeans are excellent plant-based sources. Incorporate them into your meals several times a week. Try the lentil soup at Titaya’s Thai Cuisine for a delicious and arginine-boosting meal.
• Dairy: Milk, yogurt, and cheese contain arginine, though in smaller amounts than the other sources. Opt for grass-fed dairy from local farms when possible.

Timing is crucial when it comes to supplementation. Consider taking an L-arginine supplement about 30-60 minutes before your outdoor workout. This allows your body to absorb and utilize the arginine for nitric oxide production during exercise.

Where to buy supplements in Austin? Check out these local options:

• The Natural Grocers: They carry a variety of L-arginine supplements, often with knowledgeable staff who can answer your questions.
• Peoples Rx: This Austin-based pharmacy offers high-quality supplements and personalized advice.
• Central Market: While known for groceries, Central Market also has a decent supplement section with reputable brands.

Look for L-arginine supplements in the L-arginine HCL form, as it is generally better absorbed. Start with a lower dose (around 3-5 grams) and gradually increase as needed, paying attention to how your body responds.

However, supplementation isn’t a magic bullet. It’s essential to address the root cause: excessive sun exposure. Here are some strategies to minimize UV radiation’s impact on your arginine levels:

• Time of Day: Avoid exercising outdoors during peak sun hours (10 AM to 4 PM). Opt for early morning or late evening runs when the sun’s intensity is lower.
• Clothing: Wear light-colored, loose-fitting clothing that covers as much skin as possible. Consider investing in UV-protective athletic wear.
• Sunscreen: Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin, even on cloudy days. Reapply every two hours, especially if you’re sweating.
• Route Selection: Choose running routes with shade whenever possible. Parks like Zilker Park and the Barton Creek Greenbelt offer shaded trails. However, be mindful of crowds. Consider exploring neighborhoods with mature trees, even if they lack sidewalks. The Bryker Woods neighborhood, for example, offers tree-lined streets that provide some respite from the sun.
• Hydration: Staying well-hydrated is crucial for overall health and can also help support nitric oxide production. Drink plenty of water before, during, and after your workouts. Consider adding electrolytes to your water, especially during longer runs.

One common mistake developers make is neglecting the importance of citrulline. L-citrulline is another amino acid that converts to L-arginine in the body, effectively boosting nitric oxide production. Combining L-arginine with L-citrulline can be more effective than taking L-arginine alone. Many pre-workout supplements contain both ingredients.

Another pitfall is relying solely on supplements without addressing dietary and lifestyle factors. Supplements should complement a healthy diet and sun-safe practices, not replace them.

Furthermore, be aware of potential side effects of L-arginine supplementation, such as gastrointestinal upset. Start with a low dose and gradually increase it to minimize the risk of side effects. Consult with a healthcare professional before taking L-arginine supplements, especially if you have any underlying health conditions or are taking medications.

Let’s consider a real-world scenario. Imagine Sarah, an avid runner in Austin, preparing for the Cap10K. She trains regularly on the asphalt streets of her neighborhood, often during midday when it’s most convenient. She’s been feeling fatigued and her performance has plateaued. By implementing the strategies outlined above – adjusting her training schedule to avoid peak sun hours, incorporating arginine-rich foods into her diet, taking an L-arginine and L-citrulline supplement before her runs, and diligently applying sunscreen – Sarah can potentially combat arginine depletion, improve her nitric oxide production, and enhance her performance.

Finally, remember that individual needs vary. What works for one person may not work for another. Experiment with different strategies and find what works best for you. Pay attention to your body’s signals and adjust your approach accordingly.

By understanding the potential impact of sun exposure on L-arginine levels and implementing these practical strategies, Austin residents can optimize their nitric oxide production, enhance their athletic performance, and enjoy their outdoor workouts to the fullest, even on those scorching Texas days. Don’t let the sun steal your gains!