Part fat burner, part energy drink, L-carnitine has a long history and many fans. Read our article and decide what you can get from it!

When taken properly, L-carnitine can increase your training output and your physical condition. In the gym, this can mean more endurance and more pumps. And at the mirror you will find more muscle and less fat. And it’s safe.

Don’t be afraid of l-carnitine. Learn about how it works and how to use it and it can be a great tool to have in your arsenal.

What is L-carnitine?
Although it is classified as an amino acid, technically L-carnitine is not. L-carnitine is considered to be a similar “vitamin” and “amino acid” component, which is classified as a B vitamin. When it was first studied in the 1950s, L-carnitine was called the BT vitamin.

L-carnitine is formed in the liver and kidneys from the amino acids lysine and methionine. However, it is stored elsewhere in the body, mainly in muscle (including the heart), brain, and even semen. In the diet, it mainly comes from meat and other animal products. You can get some from plant foods like avocados and soy, but meat is generally the best source – and the redder it is, the better.

Carnitine exists in two forms: D-carnitine and l-carnitine. Only the L-form is found in nature and is biologically active. On the labels you will see L-carnitine, and L-carnitine, L-tartrate, and propionyl-L-carnitine. They are all similar and equally effective. Form D, on the other hand, is not biologically active and is not sold as a supplement.

Acetyl L-carnitine, also known as acetylcarnitine or ALCAR, is another popular l-carnitine supplement. It can be found in the Central Nervous System, where it plays a role in energy production and produces the important neurotransmitter acetylcholine.

The acetyl group attached to the carnitine molecule increases its ability to pass through the brain’s blood barrier and enter the brain, where it acts as a hindrance to aging. For this reason, some research suggests that acetyl-L-carnitine may provide protective measures against the aging process and neurodegeneration.

What does l-carnitine do?
L-carnitine helps transport fat, especially long-chain fatty acids, into cell mitochondria. Once they get there, they can be oxidized (used as fuel) to generate adenosine triphosphate or ATP. L-carnitine does this cellular job when you’re working or relaxing, but research confirms that it’s especially effective during an intense workout.

Without sufficient L-carnitine, most of the fats consumed cannot enter the mitochondria and be burned for fuel. And for people with L-carnitine deficiency, this is a serious medical condition. This can lead to muscle weakness, growth retardation, liver enlargement, and a number of other problems. This is one reason why l-carnitine is listed as a conditionally essential nutrient: your body produces it, but if it doesn’t produce enough, your health can be severely limited.

A study from Scotland concluded that in addition to its function of transporting fats, L-carnitine also increases the action of insulin on muscle cells. This means that l-carnitine can help keep blood glucose levels low, even after carbohydrate-rich meals when glycogen satiation occurs. This is one of the reasons why you should take L-carnitine after your workout.

Some of the most interesting research on L-carnitine points to how it can improve athletic performance.

What is the action and physical application of l-carnitine?
L-carnitine conscientiously performs the role of a fat burner. During the mass building period, it will help limit the increase in body fat and make the mass leaner. If you are in the cutting phase, it will help transport fat into the cells for further energy.

Turning fat into energy: One of the most interesting recent studies on L-carnitine supplementation is about its impact on athletic performance. In one study, physicians tested a group of athletes with two grams of l-carnitine and 80 grams of high-glycemic carbohydrates consumed in the morning every 4 hours for 24 weeks. The other group ate only carbohydrates.

The researchers found that while cycling at low intensity, individuals taking l-carnitine burned 55% less muscle glycogen, with a 55% increase in fat burning. With high intensity In the study, these same subjects found lower levels of lactic acid and higher levels of creatine phosphate, one of the main building blocks of ATP.

Fatigue resistance: When the researchers measured subjects’ ability to resist fatigue during a cycling test, they found that subjects taking L-carnitine were able to keep exercising more than 25% longer. This was most likely due to the fact that the body burned more fat while conserving muscle glycogen, in addition to lower levels of lactic acid and higher levels of creatine phosphate.

Eating Carbohydrates Without Getting Fat: The researchers found that despite 640 calories from fast-digesting carbohydrates in their daily diet, subjects taking L-carnitine did not gain body fat. The carb-free L-carnitine group, on the other hand, gained over 5 pounds of fat.

Reduced Muscle Soreness, Improved Recovery: In a number of human studies, L-carnitine supplementation at doses of 1-2 grams per day has been shown to significantly reduce muscle damage from resistance exercise, as well as speed up post-workout recovery. L-carnitine also reduces muscle soreness. What is especially interesting! The rats did not engage in these trainings. They were healthy, active men and women.

Improved circulation: L-carnitine increases blood flow to the muscles. Increased blood flow means more nutrients and hormones go where they’re needed most during exercise.

How it works? On the one hand, L-carnitine reduces oxidative damage in the body of nitric oxide (NO). But it also increases the activity of a key enzyme involved in NO production in your body. The end result is higher levels of NO in the blood, which not only boosts energy during workouts, but is also important for post-workout muscle recovery.

Increased testosterone: what could be better than high NO levels? Maybe testosterone? Researchers have found that l-carnitine increases the number of testosterone receptors, known as androgen receptors, inside muscle cells. And in particular, they found that it helped boost the hormonal response to exercise.

The more receptors in cells, the more testosterone can bind to them and stimulate muscle growth and strength gains.

Increased Growth Factors: An animal study found that L-carnitine supplementation facilitated the action of a growth factor like insulin, a critical indicator of muscle gain, by dramatically increasing one of its binding proteins.

Are there any side effects from taking l-carnitine?
Very few negative side effects have been reported from the use of L-carnitine in reasonable doses. This manifests itself in nausea, abdominal cramps, vomiting and diarrhea when taken in high doses. Rare side effects may include muscle weakness in uremic patients and convulsions in people with disabilities.

Heart Health: One study published only 10 subjects in whom L-carnitine may have contributed to the risk of atherosclerosis. However, this study met with a lot of criticism from the scientific community. Medical experts also pointed to numerous studies conducted on more than 10 subjects, which actually showed the opposite effect: a much lower risk of cardiovascular disease.

Sexual Health: A positive unforeseen side effect of L-carnitine, but not the kind you’ll need in the gym. One study concluded that l-carnitine is more effective than testosterone therapy for treating male erectile dysfunction. Perhaps this is due to the increase in the level of NO, which leads to an increase in the flow of blood right there. There is also research suggesting that L-carnitine supplementation improves male fertility by increasing sperm motility.

How should I consume L-carnitine?
Quite simply, the most important thing you take L-carnitine with is carbs. Some previous studies have not shown any benefit of L-carnitine because they have failed to adequately raise muscle L-carnitine levels. This is because the supplement was not taken at the right time when insulin was high and muscle intake would have been adequate.

A newer study shows that insulin levels need to be fairly high for adequate amounts. L-carnitine to pass into the cells, where it does the bulk of its work. On the other hand, taking l-carnitine improves the action of insulin on muscle cells by helping to deliver more glucose to muscle cells.

While 1 gram of L-carnitine may be effective, it is best to increase your serving to 2-3 grams for maximum effect with at least 30-40 grams of carbohydrates and 20-40 grams of protein, preferably with a meal. This refers to the pure amount of L-carnitine, L-carnitine L-tartrate, or propionyl-L-carnitine.

Acetyl-L-carnitine is more easily taken up by the intestines and muscle cells, not to mention the brain, in the absence of food. Therefore, this form of L-carnitine can be combined with other fat-burning ingredients such as caffeine and green tea and consumed between meals.

Do I need to drink L-carnitine cyclically?
At the moment, there is no need to use l-carnitine cyclically. Taken regularly, it should continue to have positive effects in the long run.

When is the best time to consume L-carnitine?
The best time to take it is after a workout, but you can also combine it with a high-carb, high-protein meal throughout the day. If you want to combine L-carnitine with other fat-burning ingredients between meals, be careful and choose acetyl-l-carnitine.

One recommendation for burning fat while boosting performance is 2-3 servings of acetyl-L-carnitine with other fat-burning ingredients outside of meals, and one dose of L-carnitine or L-carnitine L-tartrate with a post-workout meal.