What is L-Carnitine and How to Take It Correctly?

Of all the nutritional supplements available today for athletes, L-carnitine is the most controversial for use and health needs. Some consider it an ordinary fat burner, others are sure that it is a panacea for all diseases, others consider its main ability to alleviate the condition during physical exertion. Which of this is true and which is fiction? Is l-carnitine really necessary for athletes and ordinary people? You will receive detailed answers to these questions in the article.

What is L-Carnitine

Perhaps we should start with the name itself. It comes from the Latin word "carnes" which translates as "meat". Do not be surprised, it is meat, because the maximum content of carnitine in the body comes directly from muscle fibers.

They first learned about him back in 1905. It was opened on the territory of the then Tsarist Russia in Kharkov, but they were able to synthesize the drug in laboratory conditions only in the 60s of the last century. And only two years later, scientists were able to understand why the body really needs it. Before that, the substance was simply considered another vitamin.

For its designation, as many as three variants of names are used:

• L-carnitine;
• levocarnitine;
• carnitine.

L-carnitine is synthesized by amino acids under the names methionine and lysine, but by its properties it belongs rather to the B vitamins. By the way, these vitamins, along with vitamin C, folic acid, iron and other microelements, also take part in its formation.

Artificial vitamin

Carnitine is sometimes referred to as an artificial vitamin. Although the human body produces it in sufficient quantities for full-fledged life, it “does not know how” to create reserves for the future, as it happens with other types of vitamins. Compounds unused by the body are simply excreted by the kidneys along with urine. The process of carnitine formation also occurs in the liver and kidneys, but the place of its greatest concentration is the muscles, heart and brain of a person.

Forms of carnitine in nature

There are two forms of carnitine. This is the already mentioned l-carnitine, as well as d-carnitine. The second form is synthetic and not only does not help the body, but also interferes with the normal functioning of l-carnitine. Therefore, before buying, always read the composition and avoid preparations containing d-forms of carnitine. As a rule, such drugs are cheap. So do not rush to purchase a pack of carnitine at an attractive price - first make sure that you do not harm your body.

Acetyl and Carnitine Tartate

Acetyl carnitine appeared not so long ago and is the same l-carnitine, but in combination with acetyl molecules. Moreover, it is even patented under the brand name "Alkor". According to the developers, it has increased biological activity, so it can be consumed in smaller doses.

Carnitine tartate is a carnitine salt that, when it enters the stomach, breaks down into carnitine and tartaric acid. In such a combination of microelements, the absorption of carnitine really occurs faster.

Remember, any of these options are absorbed by the body and work at the same rate and productivity as simple L-carnitine. This is confirmed by research. Information about the benefits of a particular variety is just a marketing ploy. And the price for such drugs is much higher.

How l-carnitine works

We figured out what carnitine is. But why does the body need it and what role does it play in it? This substance takes the most direct part in our life even at the stage of fetal formation, entering the egg along with the sperm. And the further development of the embryo directly depends on it, because the main function of L-carnitine in the body is energy production.

Everyone is used to thinking that we get energy from glucose, completely forgetting about fatty acids. Levocarnitine is directly responsible for their transportation to the mitochondria of cells for further cleavage. But this is not the end of its useful properties.

Among the main properties of l-carnitine are the following:

• participation in the processes of fat breakdown;
• stimulation of metabolic mechanisms;
• anabolic effect that contributes to the growth of lean muscle mass;
• lowering blood cholesterol levels to a healthy level;
• prevention of the formation of new fatty deposits, which allows the use of l-carnitine for weight loss;
• support of the heart;
• saturation of body cells with oxygen;
• immunomodulatory functions;
• protection of nerve cells from toxic substances;
• improvement of muscle tissue regeneration processes;
• increasing the general tone of the body;
• increasing the natural amount of ATP;
• participation in the process of fetal formation in humans and animals.

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The role of carnitine in the body

All of the above properties have a significant impact on the functioning of the whole organism. Listed below are the most important vital processes in the human body, in which levocarnitine takes part.

Heart and circulatory system

Here, the first place comes the ability of carnitine to prevent fatty deposits in the heart muscle. Studies have shown that its regular use lowers cholesterol levels and prevents the formation of plaque in blood vessels, which reduces the risk of cardiovascular disease by up to 60%.

Muscle tissue formation

Influencing protein metabolism, carnitine exhibits a pronounced anabolic function. Moreover, the property to saturate blood and tissues with oxygen leads to a more complete breakdown of glucose, reducing the amount of lactic acid in the muscles. This makes it easier to tolerate workouts and get the maximum effect from them, which is especially important for athletes seeking to build muscle volume.

Metabolic processes

As we already found out above, levocarnitine is directly involved in the processes of energy production. Thus, it accelerates the metabolism and breakdown of adipose tissue throughout the body, which makes it possible to use carnitine for weight loss.

In addition, it promotes detoxification and the elimination of harmful substances, such as xenobiotics, heavy metals or acetic acid. All this has a beneficial effect on the metabolic mechanisms of the body. And when limiting the amount of fast carbohydrates, it helps to get rid of fat reserves as soon as possible.

Endurance and stress resistance

This is influenced by several factors at once. The main ones are an increase in the rate of breakdown of fats for energy and protection of the tissues of the nervous system from the effects of harmful substances that can enter or accumulate in the body. Equally important is the ability to increase oxygen flow and increase endorphin production. The overall effect is expressed in reducing anxiety and fatigue during mental and physical exertion.

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Indications for use

The reasons for taking l-carnitine can be very different: from medical purposes to the most commonplace - for weight loss. Let's take a closer look at all the cases in which the use of this drug will be appropriate.

With a deficiency of a substance in the body

Knowing that carnitine is produced by the body and can be obtained from food, many are firmly convinced that a deficiency of the substance in the body is simply impossible. But this is far from the case. It is worth starting with the fact that the body synthesizes only 10-25% of the daily dose. And we prefer thermally processed food, that is, with destroyed l-carnitine.

Therefore, a lot of people actually need it. How to determine this? If you have the following symptoms, this is a signal that the intake of the substance is insufficient:

1. You get tired quickly with the slightest physical exertion - be it brisk walking or climbing stairs.
2. Unpleasant pain sensations up to cramps after sports or other physical activity.
3. Tremors of the arms and legs, constant muscle tension.
4. If your workouts are not producing any results.
5. Shortness of breath, dizziness, weakness, and uneven heart rate during sports.

To replenish the energy supply

Regular exercise requires a lot of energy. And some people prefer to get it from energy drinks, which are produced in dozens of varieties. The side effects of these drinks are serious - the effects on the cardiovascular, vegetative and digestive systems, not to mention the general harm to the kidneys and liver. And such energy is spent as quickly as possible.

The most reasonable, and most importantly, harmless way to increase endurance and replenish energy reserves for athletes will be carnitine. Its use both pre-workout and during the day significantly reduces fatigue. And the removal of residues of lactic acid in the muscles makes training more intense, minimizing the unpleasant consequences in the form of DOMS.

When drying

It is widely believed that the very desired muscle reliefs can be achieved with training alone. No one argues with this, of course - it all depends on their number and intensity. However, the correct approach to creating a relief also includes special nutrition aimed at reducing the layer of subcutaneous adipose tissue. In other words, this process is called “body drying”.

This is a lengthy and tricky process that can be alleviated by using carnitine. The faster transport of fat to the mitochondria for energy will reduce the likelihood of muscle breakdown during exercise during this period.

Prevention of body fat

Often times, bodybuilders are faced with the challenge of post-competition weight gain caused by returning to their previous diet and exercise regimen. And this is where the ability of l-carnitine to prevent the formation of fatty deposits comes to the rescue. The second plus for this category of athletes is the anabolic properties of the drug, which stimulate the growth of exclusively dry muscle mass.

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Slimming

Recent studies have shown that a common cause of excess deposits is precisely the deficiency of levocarnitine in the human body. Lack of substance makes it difficult to break down fats during exercise, forcing the body to “eat” muscle fibers in an attempt to replenish energy reserves. Along the way, all metabolic functions slow down and a feeling of chronic fatigue develops, which also does not contribute to physical activity and weight loss.

In such cases, taking carnitine can radically change the status quo. The body will begin to use directly fatty deposits, and not only subcutaneous, but also fatty plaques in the vessels, which helps to accelerate blood flow and oxygenate cells and tissues. Which again speeds up the fat breakdown process. What's more, consuming L-carnitine before exercise will almost double your calorie burn.

With high mental activity

Feeling tired isn't just physical. People whose work is associated with intense mental activity consume no less calories than athletes. And the concept of fatigue and apathy is familiar to them firsthand. The property of L-carnitine to increase the amount of released energy plays a decisive role here. Although, do not forget about the general increase in the tone of the body and the increase in the production of endorphins, which simply cheers up and eliminates the feeling of depression or headaches from fatigue.

To accelerate regeneration in old age

The ability of carnitine to accelerate the regeneration processes pushed Italian scientists to an unusual experiment. It was attended by people over 100 years old, whose main symptoms were chronic fatigue, fatigue and low activity. The use of just 2 g of levocarnitine for six months led to stunning results. Among them, one can distinguish an increase in muscle mass of up to 4 kg on average for each subject, a decrease in adipose tissue from 1.5 to 2 kg, and noticeable improvements in the functioning of the brain and cardiovascular system. Naturally, the indicators of fatigue and weakness also dropped significantly.

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Features of use as a means for losing weight

If you analyze the composition of most dietary supplements used for weight loss, it will be easy to notice that each of them contains levocarnitine. Its presence in the formula of drugs for weight loss is a prerequisite for starting the breakdown of fat cells. Often, the body simply does not use the accumulated fat deposits for energy, limiting itself exclusively to glycogen stores. The reason is the increased content of fast carbohydrates in the diet against the background of lack of physical activity.

And if an athlete's body can easily use up a large amount of fast carbohydrates, then for an office employee these are just critical indicators. As a result, even after starting to play sports, an overweight person notices that the body fat does not decrease as much as he would like. And even cardio and aerobic exercise do not bring any visible results. In such cases, adding levocarnitine to the diet is the most successful solution.

But there are also some nuances here. For high-quality work of the substance, it is necessary to combine it with a decrease in the consumption of food saturated with carbohydrates. Ideally, you should keep your carbohydrate intake to a minimum before exercising.

With aerobic exercise, it is recommended to consume about 2 g of carnitine half an hour before training. Application during or after training will not give the desired effect.

Usage rules and dosage

To achieve the maximum effect from taking l-carnitine, the diet should contain proteins in the required amount and vitamins of groups B and C. Let's consider how to take carnitine, depending on the purpose of use.

For athletes

In people who subject themselves to regular and intense exercise, there is a need to increase the daily value of carnitine. So, for the average person, this rate is from 200 to 500 mg per day. While an athlete spends up to 3000 mg per day.

It makes no sense to use more of the drug, since the body simply cannot assimilate it and simply displays it with other waste products. A dose below 500 mg will not have any effect at all.

Reception is divided into two:

1. The first is right after waking up before eating. At this time, levocarnitine will have the most beneficial effect on the body.
2. The second is 20 or 30 minutes before training. During this time, he will have time to assimilate and be able to speed up the processes of energy exchange as much as possible.

On non-workout days, divide the dose three to four times 500 mg before meals.

As a weight loss aid

If you decide to take L-carnitine for weight loss, then remember that a single dose of 1000 mg before training will not have the desired effect. Consider also the following tips:

• A single dose of the drug for weight loss should be at least 1500 - 2000 mg.
• Please note that carnitine needs to be absorbed in time to work effectively, so you need to take it before exercise, not after or during exercise. If you forget to take the supplement on time, then there is no point in taking it later.
• Along with taking carnitine, be sure to follow a low-carb diet. At least two meals before exercise should be predominantly protein-based. Remember to eat at least 1 gram of protein per kilogram of your weight. Limit your fat intake to 60 grams per day.
• L-carnitine can increase your appetite, but don't give in to it. Break up meals 5-6 times. Otherwise, you risk not achieving the desired result.
• Remember to take at least 2000 mg of carnitine every day, even if you are not exercising, in 4-5 servings before meals.

Natural sources of carnitine

As we have already found out above, carnitine is concentrated mainly in muscle tissue, and is synthesized in the liver and kidneys. From this it is clear that animal products contain the maximum amount of this substance. Simply put, the “redder” the meat, the richer it is with carnitine.

From dairy products, the compound is present in whole milk, cottage cheese and cheeses. The content in nuts, cereals and fruits is negligible. The only exception is avocado. Therefore, it is difficult for vegetarians, especially vegans, to obtain additional milligrams of the substance from food.

You can find the content of l-carnitine in some of the most popular foods in the table below.

Given the data in the table, you can adjust your diet, taking into account the daily intake of a particular product. However, in conditions of increased physical or mental activity, when there is a need to increase the dose of a substance, it will be advisable to use carnitine-containing supplements. This will reduce the stress on the digestive tract and eliminate allergic reactions.

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Release form

L-carnitine is a powdery substance composed of small white crystals that look like sugar. It dissolves easily in water. Since the drug is used both for the needs of athletes and in the treatment of various diseases, the dosage and accompanying components contained in a capsule or bar can vary significantly. Below we will discuss the advantages and disadvantages of each of the produced forms of carnitine.

• Drinking... The most popular form of release, the optimal combination of price / assimilation rate. It often contains vitamin C, trace elements and free calcium ions. It may contain sweeteners and flavors, so read carefully before using to avoid consuming unwanted substances. Among the disadvantages is the limited shelf life after opening the lid.
• Encapsulated... Convenient in that it contains coarse fibers that prevent hunger after taking the drug. The composition contains caffeine, vitamins and various trace elements. The most economical option. Among the disadvantages, one can single out only the duration of assimilation - it should be taken an hour and a half before training.
• Ampoules... Contain a single dose of pure carnitine. Absorbed almost instantly. The downside is the high price.
• Bars... Contains a limited amount of L-carnitine. They are convenient because they can be used as a meal replacement.
• Powdered... The most rare form of release, inconvenient to use and use. It is used no more than 1 g during the day.
• As part of drugs... L-carnitine is found in many drugs. But the dosage in this case depends on the general orientation of the drug, therefore, it is unacceptable to use it without a doctor's prescription.

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Taking carnitine: all the pros and cons

L-carnitine, like most drugs used by athletes, causes a lot of misinterpretation and controversy. Considering all of the above, we can reasonably judge its advantages and disadvantages.

Pros of the drug

1. Reducing mental and physical fatigue.
2. Stimulates the processes of fat burning.
3. Does not cause side effects.
4. It has a tonic and immunostimulating effect.
5. Promotes lean muscle growth.
6. Protects the heart and blood vessels from the effects of cholesterol.
7. Reduces muscle pain after exercise.
8. Facilitates cardio and strength training.
9. Slows down the aging process.
10. Any other additives can be used in parallel with it.

Cons and contraindications

There are practically no downsides as such - it is a natural compound that is synthesized by the human body. The only problem may be non-compliance with the breaks between courses of taking levocarnitine, as this can lead to the fact that the body simply stops creating it.

Please note that in a healthy person, subject to the dosage and strict adherence to the instructions, side effects cannot occur.

But there are a number of diseases in which taking carnitine is possible only with the permission of a doctor and strictly on his recommendation.

Such diseases include:

• disorders in the thyroid gland;
• diabetes;
• epilepsy;
• kidney disease.

Although during pregnancy and lactation, the need for levocarnitine increases significantly, it can be used only after consultation with the observing doctor. Since there are currently no reliable studies on this topic, the appointment is assigned based on individual physical indicators.

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Popular questions about carnitine

People who have taken carnitine for a wide variety of purposes report that their general well-being has improved, and their performance and brain activity have increased. There are many positive reviews from athletes who emphasize the increased endurance during training and help in drawing the relief during the drying period.

No less positive feedback from girls who want to lose weight. As the analysis of the information available in the public domain shows, the only negative reviews about carnitine belong to people who, in the process of taking the supplement, did not connect training, relying only on its miraculous power. Their expectations were not met, which is quite natural.

We have selected the most frequently asked and prepared short answers to them so that you can form the most complete opinion about this drug and its action.

Outcome

Remember, to maximize the benefits of L-Carnitine, it should only be taken in conjunction with exercise and healthy food. It doesn't matter what your goal is: to build lean muscle mass, to emphasize the relief, to increase endurance or to lose weight. The result is achieved only by complex work on oneself. And this is impossible without sports and proper nutrition.

Watch the video: Best Time to Take L- Carnitine (November 2024).