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 2 forms, D-carnitine and L-carnitine, but only L-carnitine is biologically active and is found in foodstuffs.
As a supplement, you can see that it appears on the 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 in supplement, such as acetyl-L-carnitine, also famous 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 mitochondrial membranes without assistance.
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, so that it can be oxidized to generate energy. In addition to this, it facilitates the transport of intermediate toxic compounds out of this cellular organelle, eluding their accumulation.
Given these key functions, L-carnitine concentrates more on tissues that use fatty acids as their primary oxidant, such as skeletal and cardiac muscle.
Acetyl-L-carnitine can be found throughout the nervous system. Apart from supplying 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 fat burning supplement. It is useful throughout periods of increasing volume, helping to limit fat gains while building muscle.
Interestingly, L-carnitine not only transports fat for your cell pillars, especially throughout intense exercise, but also helps you progress your athletic performance. By increasing fat burning, L-carnitine helps sustain 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, meaning that more nutrients go where they are needed. This promotes energy production throughout the training, as well as improving muscle restoration after exercise.
Acetyl-L-carnitine, on the other hand, can further progress sports performance through the improvement of their cognitive abilities, such as increasing the state of alarm, improving the ability to attention, memory and learning.
Convenient dose and instant for taking 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 temtempié pretraining.
If you want to combine your L-carnitine with other ingredients to burn fat between meals, acetyl-L-carnitine should be your choice, as it is more easily absorbed in the absence of groceries.
One strategy you can employ is to take acetyl-L-carnitine with other fat burners in the absence of food, between meals, and take L-carnitine or L-carnitine L-tartrate with a meal article training. Total consumption should not exceed 3g per day.
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