Among the many weight loss products that are advertised and offered by sports nutrition stores, L-carnitine is recommended as one of the safest fat burners. Let’s see if it is as safe and effective as sports nutrition manufacturers say?

El-carnitine (L-carnitine) is a natural substance that is synthesized in the human brain, kidneys and liver. In the body, he takes an active part in the process of converting fat reserves into energy. As a dietary supplement, L-carnitine is used as a fat burner in professional and amateur sports: fitness, bodybuilding and other sports where excess weight is an unnecessary ballast.

Why, you ask, to take from the outside what is already produced by the body? The answer is the same as with most sports nutrition products: Athletes put their bodies under constant stress. And their goals are higher and more specific than those of people who do not burden themselves with sports activities. Therefore, they need more biologically active substances than an ordinary person, and the energy costs for the reproduction of these substances by the body must be reduced.

So for normal production, in particular, L-carnitine, the body needs a high-quality balanced diet with a large amount of animal protein (since meat is the main source of carnitine). Therefore, individuals on a low-calorie diet for weight loss, or those who have the task of gaining lean muscle mass, in which the body consumes protein to build muscle, are all recommended to supplement with L-carnitine in the form of capsules or a drink.

The impact of L-carnitine on processes in the body

The main task of the drug

L-carnitine is also called “Vitamin Bt”. This drug serves as a natural factor in the breakdown of adipose tissue. Its main function in the process of fat burning is transport: the transfer of fatty acids (fats) from fat depots (accumulations of fat cells) through the blood into intracellular mitochondria – bio-reactors for processing fat and other “fuel” components into energy for muscles.

Thus, carnitine itself does not burn fat. However, he is like a stoker in a boiler room: if the stoker is weak and works sluggishly, then it is cold in the house, and a pile of “coal”-fat does not last long. decreases. The lack of L-carnitine in the body interferes with the efficient breakdown of fats: fats remain in their place, and for energy the body has to spend precious protein from the muscles. A low concentration of L-carnitine in the blood is often the cause of overweight and obesity.

Also, with a low content of carnitine in the body, a person experiences irritability, chronic fatigue, interruptions in the work of the heart, and intolerance to any physical exertion.

At the same time, it should be noted that the process of fat burning itself is regulated in the body by many factors. Classical fat burners, more precisely, those that belong to the class of thermogenics, provoke an increased processing of fat by various biologically active substances that cause the effect of an increase in temperature or a lack of energy. Unlike them, carnitine itself does not enhance fat burning: if you eat kilograms of sweets and lie on the couch for days, you will not get the effect of carnitine. Those. the substance itself will do its job and deliver fat for burning, but the systems that control this process, with a low need for energy in the body, will send this fat back unscathed.

Thus, carnitine will only work effectively when combined with a low-calorie diet and a sufficient level of exercise. But when taking thermogenics, carnitine will enhance the effect.

Main properties of L-carnitine

L-carnitine has many remarkable qualities, among which we should especially note:

intensification of the fat burning process;
increasing the energy of the body due to more active processing of fat into energy;
destruction of existing and prevention of new fat deposits;
lowering blood levels of triglycerides and cholesterol;
an increase in the natural level of the body’s main energy source – adenosine triphosphate (ATP);
stimulation of the nutrition of the heart muscle;
increase in working capacity;
rich oxygen saturation of cells;
reduction of the recovery period;
stimulation of immunity;
long-term preservation of the effect.
What is the ultimate benefit of L-carnitine

A very important point is the oxidation of fats in the presence of carnitine. In this state, fats transfer the energy contained in them to the body. This contributes to the increase the general level of both physical and mental tone of a person.

From the very first days of using L-carnitine, subject to the above rules, there is a steady weight loss. The development of the process of “burning” fat (up to 10%) begins. The positive dynamics of the started weight loss remains throughout the entire time of admission and persists for another month after the end of the course. If in the future to control nutrition, and not reduce the load, then a long-term preservation of the effect is guaranteed.

How to take L-carnitine

For those who play sports

For weight loss, a person needs an average of 1200 mg of the drug per day. It is good to divide this dose in half. Take one part before meals in the form of capsules. Another (about 600 mg) – 20-40 minutes before training, and preferably in liquid form for quick absorption. If the workout is long, then you can drink small doses of carnitine directly to the workout. To do this, almost all sports nutrition manufacturers produce L-carnitine in ampoules for a single dose.

You can break the intake of carnitine into 4 times. So the schema will look like this:

200 mg before breakfast 20 minutes;
before lunch – 200 mg;
before afternoon snack – 200 mg;
half an hour before training, take 600 mg.
Since L-carnitine itself is stimulating, it is recommended to limit guarana and caffeine while taking it.

For ordinary people

Persons who are not fond of sports activities, but adhere to a diet and lead an active lifestyle, are recommended to take L-carnitine during meals three times a day, one or two capsules. For those whose body weight is much higher than the average value, it is recommended to increase the daily norm by 1.5-2 times. The duration of admission is one month. After a month break, the course can be repeated.

The drug should not be taken by pregnant women, while breastfeeding. Contraindications also apply to cases of intolerance to the drug.

Side effect and how to avoid it

The only side effect of consuming L-carnitine is a significant increase in appetite. This remedy speeds up the metabolism at rest. This means more energy consumption. That’s where the increased appetite comes from. To simplify dietary compliance, manufacturers often include dietary fiber such as fiber in the preparation. But the right diet and exercise can not allow an increase in appetite.

It is better to replace the usual low-calorie diet with a fitness diet with five meals without sugar and alcohol, limiting fats and lots of fruits and vegetables. The training regimen should also be reviewed. It should include up to 3 strength training (endurance), 6 cardio workouts per week, with a change in their intensity and duration.