L-carnitine is one of the most popular sports supplements today.
L-carnitine (L-carnitine) is a special substance that increases the rate of metabolism of fats in the body, in other words, it functions as a fat burner. It is independently synthesized by the human body, subject to the presence of the necessary vitamins and enzymes. In order for L-carnitine to be produced in sufficient quantities, a balanced diet and regular consumption of high-quality protein foods are necessary. Such products can be, for example, meat, cottage cheese or fish.
As a rule, if a person experiences heavy physical activity or receives poor nutrition, the body lacks L-carnitine. For this reason, all people who are on a diet and actively involved in sports are recommended to use it additionally.
A little history
Vladimir Gulevich first discovered l-carnitine in 1905.
L-carnitine was first discovered by Russian scientists V.S. Gulevich and R.P. Krimberg, studying animal muscle tissue. This happened more than a century ago. The new substance got its name from the Latin word “carnis”, which literally means “meat”. Chemists learned to create L-cartinine artificially much later - in the 60s of the last century. The drug received positive reviews and gradually began to be used in medicine.
For the first time in big sports, L-carnitine was used during the Olympic Games in 1980. The supplement was included in the diet of the Italian football team. Subsequently, L-carnitine has become widespread in the sports nutrition and medical industries. It is currently available in the form of tablets, liquid and powder for dilution.
Functions of L-carnitine
The role of carnitine is not limited to the destruction of fat reserves.
- Provides energy derived from fat.
- Increases aerobic and anaerobic endurance (when running, strength training).
- Protects muscle tissue from catabolic breakdown.
- Improves concentration and mental performance.
- Acts as an antioxidant and has a detox effect.
- Positively affects the heart and blood vessels.
- Increases resistance to stress.
- Saves muscle glycogen.
- Stimulates anabolism, accelerates muscle growth.
The anabolic effect has been established experimentally. A number of experiments have confirmed that while taking levocarnitine, athletes lost fat and increased lean mass.
Action of L-carnitine
L-carnitine activates the process of burning subcutaneous fat and helps convert fat cells into energy. In some cases, it is the lack of this substance that leads to the development of obesity.
Currently, l-carnitine is available in the form of powder, liquid and tablets.
Thanks to L-carnitine, fat molecules penetrate the mitochondrial membranes more actively. And mitochondria are a kind of “energy stations” located inside the cells of the body. It is in them that the breakdown of nutrients occurs, releasing energy in the form of ATP.
Therefore, L-carnitine is, figuratively speaking, a “stoker” that “throws” fats into the furnace of your body. And, continuing this comparison with steam engines, we can say that the faster the locomotive travels, the more coal is needed. This means that more fat needs to be delivered to the mitochondria if you are actively moving. It would seem that this is an axiom, but many people lose sight of this.
Considering the above properties, many trainers recommend using L-carnitine to their clients in order to get rid of excess fat and bring weight back to normal. It is worth separately noting the prolonged effect of long-term use of L-carnitine for weight loss. The drug promotes the rapid oxidation of not only existing fats, but also those coming from food. As a result, they do not accumulate, but immediately transfer energy to the body. This improves both physical and mental performance. After completing the course, this effect lasts for several more months. If you eat properly, L-carnitine for weight loss will work until your next dose.
In order for L-carnitine to work and fat to begin to actively disappear, you need to lead a correct lifestyle and not skip workouts.
In general, we can say that L-carnitine helps:
- convert existing fat reserves in the body into energy;
- prevent the rapid deposition of newly introduced fats into the body;
- normalize blood cholesterol levels;
- increase performance;
- enrich blood cells with oxygen;
- shorten the muscle recovery period.
These are not all the wonderful abilities that L-carnitine has.
Contraindications and side effects
During any training, taking l-carnitine is prohibited for people with individual intolerance. Dietary supplements are prohibited from use during pregnancy and breastfeeding. This is a general list of contraindications, but it can be expanded depending on the dosage form and auxiliary composition.
Quite rarely, usually when the dosage regimen is violated, side effects occur:
- dyspeptic disorders;
- allergy symptoms;
- pain in the epigastric region.
Cases of muscle weakness, dizziness, and headaches have been reported. L-carnitine should be discontinued and consult a doctor for symptomatic treatment.
L-carnitine deficiency
A lack of l-carnitine during active training or a strict diet can lead to fatigue and bad mood.
In the body, L-carnitine is produced with the participation of vitamin C, B vitamins, essential amino acids and a number of enzymes. A lack of any of these substances can cause a serious L-carnitine deficiency. Most often, athletes, vegetarians, and anyone who follows unbalanced diets suffer from this.
L-carnitine plays a vital role in metabolic processes and its deficiency provokes:
- decreased immunity;
- fatigue;
- cardiovascular diseases;
- metabolic disorders and, as a result, excess weight.
If you notice these symptoms during dieting or intense exercise, consider taking additional L-carnitine. The main advantage of the drug is its absolute safety when used correctly. After consultation with your doctor, L-carnitine can be taken even by pregnant and lactating women.
Why is carnitine needed in sports?
You can do without carnitine when playing sports, but the results of your workouts will not be as impressive. It is characterized by a pronounced anabolic effect. During training, it accelerates the formation and renewal of tissues and skeletal muscles. Under the influence of l-carnitine, the rate of cell renewal increases. Their protection from premature destruction by free radicals is also noted. Taking a bioactive compound before training has a positive effect on the body:
- Lactic acid does not accumulate in the muscles in high concentrations, but is quickly eliminated from them. Therefore, the athlete does not feel the previously familiar painful sensations and unpleasant burning sensation.
- The muscles become stronger and can withstand greater physical stress. This allows you to avoid stretching them and damaging the ligamentous-tendon apparatus.
- At the final stage of training there is no severe fatigue or overwork. Now you can practice longer and achieve better results.
In bodybuilding, l-carnitine is valued for its ability to optimize the percentage of fat mass and total body mass. At the same time, the likelihood of injury during training is reduced, especially when lifting heavy weights.
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Recommendations for admission
How to take L-carnitine for weight loss as effectively as possible? Dosage regimens for those involved in sports and those on a diet are different.
If you exercise intensively at least 3 times a week, you need 1200 mg of L-carnitine per day for weight loss. This dose should be divided into 2 parts. The first should be taken shortly before meals in capsule form, and the second in liquid form 30 minutes before training.
General recommendations on how to drink L-carnitine are as follows:
- 200 mg 15-20 minutes before breakfast;
- 200 mg before lunch;
- 200 mg before dinner;
- 600 mg liquid pre-workout.
If you do not train, then it is advisable to drink L-carnitine for weight loss, 1-2 capsules with meals 3 times a day. When body weight is significantly higher than normal, the recommended dosage should be increased by 1.5-2 times. L-carnitine is taken for 1 month. Then a break of 1.5-2 months is required.
Of course, ideally, before you start using L-carnitine, you should consult a trainer about the dosage and make sure there are no contraindications.
Contraindications to taking L-carnitine are:
- individual intolerance;
- allergic reactions;
- increased excitability and insomnia.
As you can see, there are not many contraindications. L-carnitine is one of the most harmless sports supplements. However, it is worth noting that no matter how much we would like it, “super pills” do not exist.
Taken in combination with other drugs
When taking L-carnitine, additional use of fat burners and sports supplements is allowed if both drugs are well tolerated and there are no contraindications to their use. Stronger fat burners enhance the effect of L-carnitine.
It is advisable to take medications separately from each other. If other fat burners are taken in the morning, then L-carnitine is taken before training and in the afternoon. It is also possible to take amino acids along with L-carnitine half an hour before training.
How does L-carnitine affect the body?
The substance is formed in the body, is “native” to it and, if the recommendations and dosages are followed, will certainly give positive changes in a number of indicators.
- Improved secretion of gastric juice, as a result - better digestibility of food.
- Preservation of muscle mass during drying due to suppression of oxidative reactions.
- Reduces stress levels, stimulates regeneration and recovery.
- Acceleration of fat burning, anabolism and mass gain.
The effectiveness of carnitine depends on its combination with a balanced diet and physical activity.
Where is L-carnitine found?
Elcarnitine is present in common foods. The highest concentration of the substance is in meat, fish, and dairy products. When the need for carnitine support arises, you need to add beef, veal, pork, duck, goose, and turkey to your diet. From dairy products - sour cream, cream, cottage cheese.
The name Carnitine is derived from the Latin carnes, “meat.” This is due to the fact that for the first time the substance was discovered and obtained specifically from meat.
Cereals, vegetables, and fruits either have no L-carnitine at all or only a very small amount of it is found.
300-400 g of raw beef contains about 300 mg of carnitine (daily value). However, during heat treatment, most of the substance is destroyed.
There is some levocarnitine in muscle tissue. It is synthesized in the human liver and kidneys in quantities sufficient for normal life activities. During intense physical activity, endogenous synthesis slows down, and the concentration of levocarnitine decreases.
Vitamins C, B3, B6, B9, B12, iron, lysine, methionine, and enzymes are involved in the production of carnitine. If at least one of the components is insufficient, synthesis slows down. L-carnitine deficiency results in a deterioration in fat burning processes.
In all of these cases, it is necessary to adjust the diet and supplement it with supplements based on pure L-carnitine.
In terms of physical properties, levocarnitine is similar to sugar and is a snow-white, finely crystalline powder. Doesn't smell. It dissolves well in water. It is characterized by high bioavailability.
Taking dietary supplements with meals
This treatment tactic is recommended for preventive purposes for people whose diet contains little or no protein. L-Carnitine is used to treat its deficiency, as it can slightly increase the physical activity of vegetarians and improve their well-being.
The treatment regimen in such cases involves taking one capsule or tablet of L-Carnitine with food.
If you dose L-Carnitine correctly and choose a regimen for its use, the following effects are observed:
- reduction of fat deposits;
- muscle mass growth;
- strengthening endurance, gaining new strength, improving well-being;
- reducing cholesterol and triglyceride levels in the blood;
- activation of the cleansing function of the liver;
- saturating the body with oxygen and nutrients.
Final word
The key point is that when used correctly, L-Carnitine improves both your workouts and your physique. In the gym you will experience increased pumping and increased endurance, and in the mirrors you will see more muscles and less fat. And despite what you may have read earlier, carnitine is completely safe.
In short, don't be afraid of L-carnitine. Read about it, learn how to use it correctly, and you will have a great tool for your arsenal!
Carnitine
Optimum Nutrition L-Carnitine 500 Tabs
Helps transport fatty acids to muscles for burning!
Dymatize L-Carnitine Xtreme
Enhances fat burning. Improving endurance and performance in strength and aerobic training.
Dymatize Acetyl L-Carnitine
A more active form of carnitine. Helps in converting fats into energy, energizes you in aerobic and strength training.
NOW L-Carnitine
High-quality L-carnitine of pharmaceutical grade. Used to increase productivity, lose weight and strengthen the cardiovascular system!
Maxler L-Carnitine Caps 750
L-carnitine is an amino acid for fighting fatigue, increasing performance and getting rid of excess fat.
Who is L-carnitine suitable for?
The supplements are intended for athletes of all levels of training - both amateurs and professionals. Maximum results can be achieved by adding aerobic exercise to your training program.
Elcarnitine performed best among track and field athletes and martial arts fans.
The product is recommended for use in preparation for competitions and during drying. It accelerates the achievement of the desired result - sculpting muscles, eliminating subcutaneous fat.
Compared to other fat burners, carnitine is extremely safe - it does not deplete the central nervous system and strengthens the cardiovascular system. Carnitine is suitable for women and adolescents.
