L-carnitine supplement is confusing, so we’re here to separate the truth from the myths. So, what is this exciting accessory?
Athletes worldwide use it for fat burning skills because it improves your body’s use of fat as fuel, leading to better fitness performance. Many people use L-carnitine for weight loss and fat burning purposes, and when taken correctly, it can be a great additional supplement to your training regimen.
What is L-Carnitine?
It is an essential amino-acid-like compound that occurs naturally in the body.
As can be found in foods such as red meat, you can get a certain amount of carnitine from your diet – it is usually best to keep the meat red. Plant sources such as butter and soy also contain small amounts.
L-carnitine supplement should be taken in addition to a healthy diet but are often recommended for people who are struggling to get specific nutrition into their diet.
L-carnitine is responsible for transporting long-chain fatty acids to your cells’ mitochondria, where energy is produced after the fat is oxidized and used for fuel. More than 95% of the body’s carnitine stores are found in skeletal muscle and trace levels in the liver and blood.
How does L-carnitine work?
When you train, thousands of biochemical reactions take place in your body. One of these is the action of your enzymes that begin breaking down stored fat into fatty acids and glycerol into sugar alcohols. It is then used as fuel throughout the workout.
Studies suggest that L-carnitine supplement plays an essential role in this process of fat metabolism because its key role is to transport long-chain fatty acids to the inner membrane. These fatty acids are thought to be the primary source of energy used during low and moderate exercise.
L-carnitine Supplement Dosage And Timings:
If you plan to use L-carnitine to improve energy during your workout, it’s a good idea to take it before you exercise. Most scientific studies recommend taking carnitine 1 hour before exercise. However, if you want to reap the other benefits (support of recovery and weight loss), taking it after workout may also be helpful.
Take around 500-1500 mg per day.
L-carnitine Supplements Benefits:
Promotes Weight Loss:
There is a theory that L-carnitine helps your body make energy by using up the body’s fat stores, and allows it to function for longer periods of time and ultimately helps with fat loss. Evidence suggests that increasing caloric expenditure may promote weight loss.
Daily intake of L-carnitine supplementation has been shown to increase blood and muscle mass of a similar amino acid mixture, which improves fat metabolism as a result of increased muscle concentration.
Help Maximize training performance And Muscle Recovery:
Because of its fat-burning ability, L-carnitine is believed to improve how your body uses fat for fuel, allowing you to exercise longer. Some research has also found that adding 3 weeks with an carnitine supplement reduces muscle damage.
L-carnitine plays a vital role in recovery from heavy exercise, and 2–4 grams per day is recommended for improving results.
There is initial evidence that it may reduce metabolic pressure and various markers of muscle cramps. They have been reflected in many studies. However, research is still limited, and further research is needed.
L-carnitine food sources:
Although the human body can produce L-carnitine, it can also increase L-carnitine intake from your diet. It is high in animal products such as meat, poultry, fish and dairy products. Whey protein (made from milk) naturally contains some carnitine.
L-carnitine is said to have the ability to burn excess fatty acids for energy in your cells, making it an excellent performance enhancer and also beneficial for fat burning and weight loss.
Although the addition of L-carnitine has yielded some positive results, it should be noted that there is no available scientific evidence.
Various forms of carnitine are part of the natural diet and are perfect supplements for those who cannot quickly obtain it from natural food sources.