L-CARNITINE: AN ESSENTIAL NUTRIENT
This week featured supplement is one of the most sought out thermogenic supplements: L-Carnitine
What is L-Carnitine?
Carnitine is a naturally occurring compound formed in the liver and kidneys, and stored primarily in muscles. It can also be found in foods, mainly from meat and animal products, but also in some plant products such as avocado or soybeans.
Its main role is to oxidize fatty acids for energy metabolism. In simple terms, it transports fatty acids (basic unit of lipids/fat) into the cells mitochondria, to produce energy, and hence increase the metabolization of body fats, especially during prolonged exercise sessions.
If the body is lacking in l-carnitine, most fats will not penetrate into the cells mitochondria and produce energy. Over the long term, this can lead to a weakening of the muscles, which can impact your general health and not just your physical performance.
How does L-Carnitine influences the body?
If properly taken, in terms of performance, l-carnitine supplementation can improve exercise performance by increasing muscle fatigue resistance. It is also well established in the supplement industry to be a genuine fat burning supplement, where during bulking phases, it can limit fat gains, and during cutting phases, it helps with the transfer of fats into cells to produce energy.
So in terms of body image, this results in more muscle energy and less fat accumulation.
What are the main benefits of L-Carnitine supplementation?
- Burns fat as fuel
- Increase fatigue resistance
During cardio exercise, taking l-carnitine can enable the body to go longer, because more fat is burned, muscle glycogen is preserved, and lactic acid levels are reduced while increasing the levels of creatine phosphate to produce more ATP.
- Lowers muscle soreness, and improves recovery between exercise sessions
Daily doses of 1g to 2g have shown to reduce muscle damage from high intensity exercise, improve recovery and reduce muscle soreness. This is because l-carnitine reduces the oxidative stress of the body during exercise, and increases the activity of an important enzyme responsible for nitric oxide production, which when found at higher levels in the blood, boosts energy during workouts, and increases muscle recovery after workouts.
Are there any side effects to taking L-Carnitine?
There are few, and usually come from abusing recommended doses. If not properly taken, it can cause:
- Abdominal cramps
Finally, it is not recommended for people with chronic seizure disorders
How should I take L-Carnitine?
For l-carnitine to be most effective, we advise doses of 2g to 3g, which can be combined with 30g to 40g of carbohydrates and 20g to 40g of protein after a workout.
For long cardio sessions, we recommend taking one doese at least an hour to 30 minutes before beginning your workout.
L-carnitine can be taken with other father burning ingredients with no risks.
Our supplements stack doses of 3g for the liquid l-carnitine, and 2.25g per serving for the capsule format.
Our available flavors for liquid l-carnitine: Lemon, Watermelon, Melon