What is it? What is it?
Carnitine is a compound synthesized in the liver and kidneys from the amino acids lysine and methionine. You can also get carnitine from food sources, such as meat and soybeans. Carnitine comes in two forms, D-carnitine and L-carnitine, but only L-carnitine is biologically active and found in foodstuffs.
As a supplement, you can see that it appears on labels as L-carnitine, L-carnitine L-tartrate or propionyl-L-carnitine. These are related forms of carnitine and have a related efficiency. It is also possible to find another popular form of L-carnitine supplement, such as acetyl-L-carnitine, also known as acetyl carnitine or ALCAR.
How It Works
During exercise and daily activity, fat tissue releases fat in the form of fatty acids to be used as energy. These fatty acids, however, cannot cross the mitochondrial membranes without help.
This is where L-carnitine comes in. It plays a critical role in energy production by transporting fats, particularly long-chain fatty acids, into the mitochondria, which can be oxidized to generate energy. In addition to this, it facilitates the transport of intermediate toxic compounds out of this cell organelle, avoiding its accumulation.
Given these key functions, L-carnitine is more concentrated in tissues that use fatty acids as its primary oxidizing agent, such as skeletal and cardiac muscle.
Acetyl-L-carnitine, on the other hand, can be found throughout the nervous system. Apart from administering L-carnitine, this form gives acetyl sets, which allow the compound to pass through the blood-brain barrier and can be used to generate acetylcholine, an essential neurotransmitter for memory function.
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Benefits for sports performance and body composition
As a key factor in fat metabolism, L-carnitine is widely used as a supplement to burn fat. It is useful throughout periods of increased volume, helping to limit fat gains while building muscle.
Interestingly, L-carnitine not only transports fat to your cellular pillars, especially during intense exercise, but also helps your sports performance thrive. By increasing fat burning, L-carnitine helps support muscle glycogen, raises levels of creatine phosphate, one of the primary building blocks of ATP, and increases the ability to resist fatigue.
On the other hand, L-carnitine can progress blood flow to the muscles, which means that more nutrients go where they are needed. This promotes energy production throughout the training, as well as improves muscle restoration after exercise.
Acetyl-L-carnitine, in turn, can further enhance sports performance by improving cognitive abilities, such as increasing alertness, improving attention span, memory and learning.
Dosage and convenient time to take L-Carnitine
The total recommended daily dose for L-carnitine is between five hundred and three thousand mg.
One of the best times to take L-carnitine is after training, as well as your post-training meal rich in carbohydrates. You can also take it with any other meal, rich in protein and carbohydrates, such as breakfast or a pre-workout temtempié.
If you want to combine your L-carnitine with other ingredients to burn fat between meals, acetyl-L-carnitine should be your choice, since it is more simply absorbed in the absence of foodstuffs.
One strategy you can use is to take acetyl-L-carnitine with other fat burners in the absence of food, between meals, and to take L-carnitine or L-carnitine L-tartrate with a meal training item. Total consumption should not exceed 3g per day.
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