This substance is best known to the Russian-speaking reader as levocarnitine or vitamin B 11. L-carnitine is an amino acid of one of the vitamin groups. This is an absolutely natural substance that plays an important role in the body. In terms of sports, L-carnitine is most commonly consumed as an energy and fat burner. Despite the fact that the substance has a vitamin component, it is not. It should be noted that the level of L-carnitine has a homeostatic nature, i.e. it cannot be accumulated beyond measure. That is why in nature there cannot be an overdose of this substance as such.

The history of its discovery dates back to the distant 1905. Officially, it was singled out by Russian scientists, among whom were Gulevich and Krimberg. However, only six decades later, scientists were able to figure out the real physiological role of L-carnitine – it transports long-chain fatty acids into mitochondria using a membrane.

As for the physiological component, we have a white crystalline powder, highly soluble in water. It is worth noting that few people suspect the existence of the second steroid form of the substance – D-carnitine. However, only levocarnitine has a pronounced biological activity. In addition, the second form is an outright antagonist, which means it has negative properties.

The synthesis of L-carnitine is provided by our kidneys and liver. It is from there that the substance is transported to other organs and tissues, including muscle. The synthesis procedure itself largely depends on the B and C vitamins. This procedure is also affected by the presence of iron, the amino acid lysine and methionine. Of course, a deficiency of at least one component leads to a decrease in the level of levocarnitine throughout the body. That is why sports nutrition is so common these days, in which you can see L-carnitine.
Benefits of L-carnitine

First of all, it is fat burning. As you already know, this substance is a kind of transporter of fatty acids into a specialized chamber – the mitochondrial matrix. This is where fat is broken down for energy. Any additional intake of L-carnitine in the form of supplements can intensify this process. The fact is that quite often a lack of levocarnitine does not allow you to bring all the fatty acids to the end point – burning.

In addition, the additional intake of this substance significantly improves physical and mental energy. The fact is that L-carnitine has an incredible placebo effect. In a simple 2007 experiment, Italian scientists openly administered 5 grams of daily levocarnitine to subjects. As a result, this led to a noticeable increase in mental and physical activity, which was also noted by the subjects themselves. The whole beauty of the experiment was in the false dosage. In fact, instead of 5 grams, they received only 2 grams, which in turn is impossible to “feel”. No, of course, a reduced dosage is beneficial, but it is impossible to feel it on your own, without special measuring measures.

Due to its antioxidant roots, L-carnitine has anti-stress and anti-cholesterol properties. The fact is that its additional intake can significantly reduce the level of so-called bad cholesterol, which does not affect the production of testosterone, but on the contrary, it slows it down. As for the anabolic properties, their significance has not been proven by any official study, so most likely this is a simple advertising ploy of sports supplement manufacturers.
Levocarnitine in sports

Many are primarily interested in the natural sources of this substance. L-carnitine is abundant in meat, fish and dairy products, i.e. in everything that an experienced athlete uses. The average daily intake of this element is approximately 300 milligrams, which can be easily found in 300-400 grams of raw beef. Unfortunately, L-carnitine does not tolerate high temperatures, as a result of which most of it dies during heat treatment. By the way, it is this property that prevents active fat burning. Many people, having tied themselves with “miracle belts” for weight loss, begin to intensively engage in aerobic exercises. As a result, the entire abdominal region experiences severe overheating and L-carnitine simply burns out, not having time to bring fatty acids to the burning chamber. This once again proves the futility of belts.

In general, with the correct use of carnitine, there is a noticeable improvement in your physical performance. Every bodybuilder needs energy, and this substance can provide us with a decent amount of it, and without negative effects. Fat burning processes really proceed faster, and most importantly – more efficiently. You can verify this personally by starting to take levocarnitine, which by the way does not require cycling, as it is not addictive.
How to take L-carnitine?

It is most rational to use 1-2.5 g per day, which should be divided into 2-3 doses. It does not make sense to exceed such a dose, because the excess will simply be flushed down the toilet, along with your money. The ideal time to take it is 20-30 minutes before training and in the morning on an empty stomach before a cardio session. It is worth noting that the greatest effectiveness of L-carnitine is noted in the morning, since on an empty stomach our metabolism is at a high level, and due to the lack of incoming calories, it begins to use fats, and levocarnitine noticeably helps the body here.

Many people talk about the great benefits and absorption of the liquid version of L-carnitine. In fact, back in 1966, British scientists proved the almost complete absence of differences between the liquid and dry forms as such. On the contrary, liquid can quickly deteriorate, and it is much easier to fake it by mixing a simple energy drink and a few flavors.
Harm and side effects of L-carnitine

The only possible side effect is mild insomnia and prolonged agitation, which can only be observed when mixed with various components, which is quite often done for us by manufacturers of pre-workout complexes. However, these are rather rare cases caused by self-hypnosis. The so-called feeling of anxiety has two sides of the coin. If you position this feeling on the negative side, then this will significantly reduce your psychological mood, but if you see this as only a positive surge of energy, the training will go off with a bang!

None of the hundreds of studies have found harm to health, even with incredible increase in dosages. This is due to its natural nature and biological properties that do not accumulate the substance in the body.
Which L-carnitine to choose?

In fact, there are very few companies in the world that produce L-carnitine on their own. It is much easier to buy a ready-made version and mix it with various components. This is exactly what the vast majority most manufacturers, which is why the choice is not difficult. You should not chase the most expensive product, but at the same time, you should not look for the cheapest. Here is a small list of really working supplements:

– L-carnitine 500 (Optimum Nutrition);
– L-Carnitine (NOW);
– L-Carnitine Concentrate (Multipower).