L-Carnitine – The Powerhouse Nutrient for Exercise and Weight Loss
You’ve probably heard that there are certain nutrients and vitamins you should take if you’re serious about exercise and weight loss. One of the most potent nutrients you can take to support your health and fitness goals is L-Carnitine. It’s easy to find in food, but this particular nutrient can also be taken as a supplement to increase your daily intake. Let’s learn more about L-Carnitine and how it can help you achieve your health and fitness goals!
What is Carnitine?
Carnitine is an amino acid that plays a vital role in energy production. It shuttles fatty acids into the mitochondria of cells, where they are burned for energy. This makes carnitine a key player in exercise performance and fat burning. When you exercise, your body needs more energy to keep going. However, if your body does not have enough L-carnitine to transport fats into the mitochondria for fuel, it will use carbohydrates instead. As you run out of carbohydrate stores and burn glycogen instead, your muscles will become fatigued quickly. Supplementing with L-carnitine before or during a workout can help prevent this.
In addition, carnitine can be used as an adjunct therapy for weight loss by helping to break down stored fat cells. In one study, participants were given 2 grams of carnitine per day for two weeks before switching over to the placebo pill (the same dose). Those who took the supplement had significantly less weight gained after eating than those who did not take the supplement! So don’t neglect this important nutrient just because you’re dieting; adding in L-carnitine can make all the difference. Since there’s such an intense demand on our L-carnitine levels when we work out, I recommend taking about 1-2 grams before or during any physical activity. There’s also some evidence suggesting that carnitine may stimulate lipolysis – breaking down triglycerides from fat cells – so consider taking it as a way to aid in weight loss too!
Carnitine & Fat Burning
L-carnitine is an amino acid that plays a vital role in the metabolism of fat. When carnitine levels are low, fat burning decreases. Supplementing with L-carnitine can help increase fat burning, especially during exercise. In addition to aiding in fat burning, L-carnitine has also been shown to improve exercise performance, decrease muscle soreness, and even help with weight loss. Carnitine is a natural substance that our bodies produce and is found in foods such as red meat, seafood, poultry, eggs, soybeans, dairy products and green vegetables.
What are some great ways to get more L-carnitine?
1) Add beef liver or sardines to your diet
2) Include salmon on your weekly menu
3) Include legumes like beans and lentils into your daily diet
4) Take L-carnitine supplements – this is a convenient way to ensure you’re getting enough carnitine in your diet every day. Make sure to take the supplement before exercising. Taking it right before working out will provide optimal benefits. If taken at other times, it will still provide benefits but not as much. Remember: don’t forget to eat plenty of protein while taking carnitine! Protein provides the materials that enable new muscle growth. A lack of protein may hinder the strength gains from your workout regimen.
L-Carnitine & Muscle Building
L-carnitine is an amino acid found in almost every cell in the body. It plays a vital role in energy production by transporting fatty acids into the mitochondria, where they’re burned for fuel. Because of this, L-carnitine has been shown to increase exercise performance and help with weight loss. Additionally, L-carnitine has been shown to improve heart health, brain function, and fertility. L-carnitine can be found in meat, dairy products, soybeans, walnuts, brown rice and potatoes. Other ways to get it are from nutritional supplements or from eating fortified foods like breakfast cereals or soy milk. Carnitine may not work well if you have digestive problems like Crohn’s disease or Celiac disease. If you’re vegetarian or vegan, your best bet is to take a supplement.
The most common side effects of carnitine are diarrhea and nausea; however, these should go away after stopping supplementation. You should also talk to your doctor before taking any kind of supplement because some people experience other reactions when taking them, such as increased blood pressure. For athletes, there’s some evidence that certain levels of carnitine might inhibit testosterone levels. There’s no hard evidence at this point, but it would be wise to watch out for potential long-term issues related to testosterone.
L-Carnitine as a Pre Workout Supplement
L-carnitine is an amino acid that plays a vital role in the metabolism of fat. When used as a pre workout supplement, L-carnitine can help to:
1. Increase energy levels
2. Enhance fat burning
3. Improve exercise performance
4. Reduce muscle soreness
5. Boost brain function
6. protect heart health
7. aid weight loss
8. improve gut health
9. promote lean muscle mass
10. promote skin health
11. repair age-related damage
12. maintain healthy eyesight
13. manage type 2 diabetes
14. reduce risk of Alzheimer’s disease
15. help with erectile dysfunction
16. boost libido
17 .strengthen immunity
18 .improve sleep quality
19 .reduce symptoms of depression
20 .help treat Parkinson’s disease
How much do I need?
The amount of L-carnitine you need depends on many factors, including your age, health status, and physical activity level. The recommended daily allowance (RDA) for adults is 20-500 mg/day. For athletes or people engaged in strenuous exercise, the RDA may be as high as 2-3 grams/day. If you are taking L-carnitine supplements, it’s important to start with the lowest possible dose and increase gradually as needed. You should not take more than 3 grams per day without medical supervision. Although there is no known toxicity from carnitine supplements, caution is advised when combining carnitine with other natural substances that have been linked to potential toxicities. Certain herbs such as milk thistle, artichoke leaf extract, dandelion root extract, kelp extract, garlic extract and others have been used to help prevent various forms of toxicity and disease progression; however these combinations also warrant caution because there are limited studies showing safety in these areas. Speak with your physician before supplementing with L-carnitine if you’re taking any medications or herbs. Carnitine does not interact well with certain medications and other supplements. Carnitine has a low risk of side effects but make sure to speak with your doctor before starting any new supplement regimen.
