L-carnitine for athletes: help in fat burning

L-carnitine for athletes: help in fat burning-a deep analysis

I. L-carnitine: Fundamentals and mechanism of action

L-carnitine (beta-hydroxy-gamma-trimethylamonium boutirate) is a vitamin-like substance that plays a key role in energy metabolism. Unlike vitamins, L-carnitine is synthesized in the body of amino acids of lysine and methionine, with the participation of vitamins C, B3, B6 and iron. Its main function is to transport long -chain fatty acids through the internal membrane of the mitochondria – energy stations of cells. Without L-carnitine, these fatty acids cannot penetrate into mitochondria and are used for energy production.

1. Synthesis and sources: The body is able to independently synthesize L-carnitine, but this process can be insufficient under certain conditions, such as intense physical activity, vegetarianism or some diseases. The main food sources of L-carnitine are animal products, especially red meat (beef, lamb). In smaller quantities it is found in poultry, fish and dairy products. It is more difficult for vegetarians and vegans to get a sufficient amount of L-carnitine from food, which can make them more susceptible to its deficit.

2. The mechanism of transportation of fatty acids: L-carnitine plays the role of a “shuttle”, which transfers activated long-chain fatty acids (Acil-Coa) through an internal mitochondrial membrane. This process is carried out using enzymes of cornitine-palmitoilteraxferase I (CPT-I) and carnitine-palmitoillexferase II (CPT-II). CPT-I is located on an external mitochondrial membrane and catalyzes the reaction of the accession of the acyel group to L-carnitine, forming acil-carnitine. Acil-carnitine is then transported through the membrane using a carnitin-azilkarnitin translocator. On the internal membrane, CPT-II catalyzes the reverse reaction, removing the acid group from L-carnitine and regenerating the ACIL-COA inside the mitochondria. This Acil-Coa is then subjected to beta-oxidation, the process during which fatty acids are split with the formation of acetyl-Coa, which in turn enters the Krebsa cycle (tricarbon acid cycle) for the production of energy in the form of ATP (adenosine triphosphate).

3. Izomers L-carnitine: There are two isomers of carnitine: L-carnitine and D-carnitine. Only L-carnitine is a biologically active form and is involved in the metabolism of fatty acids. D-carnitine is a synthetic isomer that can compete with L-carnitine for transport systems and inhibit its effect, which can potentially lead to L-carninine deficiency. Therefore, additives containing only L-carnitine are preferable.

4. Various forms of L-carnitine: There are several L-carnitine forms on the market, each of which has its own characteristics and advantages:

   • L-carnitin L-Tarrate (LCLT): This is one of the most common forms of L-carnitine, often used in sports additives. LCLT is characterized by a high absorption rate and is considered effective for improving recovery after training and reducing muscle pain. Tartrate helps to absorb carnitine.
   • Acetyl-L-carnitine (Alcar): This form of L-carnitine has increased bioavailability and is able to penetrate through a hematoencephalic barrier, having a positive effect on the function of the brain, improving cognitive functions, memory and mood. It can also have antioxidant properties.
   • Propionil-L-carnitine (GPLC): This form of L-carnitine is especially effective for improving blood circulation and reducing pain in the legs with intermittent chromium. It can also have a positive effect on the health of the heart and blood vessels.
   • L-Carnitin Fumile: This form of L-carnitine is associated with fumaric acid, which plays an important role in the Crebs cycle. L-Carnitin Fumarat can improve energy metabolism and reduce fatigue.

The choice of form L-carnitine depends on the specific goals and needs of the athlete. To improve recovery after LCLT training, it can be preferable, and Alcar to improve cognitive functions.

II. L-carnitine and fat burning: scientific data

The main interest in L-carnitine in sports is due to its potential ability to stimulate fat burning. Theoretically, an increase in the concentration of L-carnitine in the muscles should lead to a more effective transportation of fatty acids to mitochondria and, therefore, to an increase in their use as a source of energy. However, scientific data on the effectiveness of L-carnitine for fat burning are ambiguous.

1. Studies in vitro and animals: Many studies in vitro (in a tube) and animals have shown that L-carnitine is really able to stimulate oxidation of fatty acids and reduce fat accumulation. For example, rates on rats showed that the addition of L-carnitine to the diet led to a decrease in body weight and an improvement in lipid profile. However, the results obtained in in vitro studies and on animals are not always applicable to humans.

2. Research in public: Review of the results: Research on people who studied the influence of L-carnitine on fat burning gave conflicting results. Some studies have shown that the addition of L-carnitine in combination with physical exercises led to an increase in oxidation of fats and a decrease in body weight, while other studies did not reveal a significant effect.

   • Positive results: Several studies have shown that the addition of L-carnitine can increase fat oxidation during training. For example, a study published in Journal of Physiologyshowed that the intake of L-carnitine for several months increased the content of L-carnitine in the muscles and led to an increase in oxidation of fats during physical exercises. Another study published in Journal of Nutritionshowed that the addition of L-carnitine in combination with a low-calorie diet led to a greater reduction in body weight and improve lipid profile compared to a diet without L-carnitine.
   • Negative results: Many studies have not revealed a significant effect of L-carnitine on fat burning or weight loss. For example, meta -analysis published in International Journal of Sport Nutrition and Exercise Metabolismanalyzed the results of several studies and came to the conclusion that L-carnitine does not have a significant effect on a decrease in body weight or fat mass in healthy people.

3. Factors affecting the effectiveness of L-carnitine: The effectiveness of L-carnitine for fat burning can depend on several factors, including:

   • Dose of L-Carnin: Most studies used doses of L-carnitine from 1 to 3 grams per day. It is possible that higher doses can be more effective, but additional studies are needed to confirm this.
   • Duration of reception of L-carnitine: To achieve a significant effect from L-carnitine, a long period of administration (several weeks or months) may be required.
   • Diet and physical exercises: L-carnitine will most likely be more effective in combination with a low-calorie diet and regular physical exercises.
   • Individual features: Individual differences in metabolism, genetics and level of L-carnitine in the body can affect the effectiveness of additives.
   • Insulin level: In order for L-carnitine to effectively accumulate in the muscles, a high level of insulin is needed. This can be achieved by taking L-carnitine along with carbohydrates.

4. Mechanisms not related to fat burning: Even if L-carnitine does not have a significant effect on fat burning, it can be useful for athletes for other reasons, such as:

   • Improving recovery after training: L-carnitine can reduce muscle pain and improve recovery after intense training.
   • Reduced muscle damage: L-carnitine can protect the muscles from damage caused by physical exercises.
   • Improvement of endurance: Some studies have shown that L-carnitine can increase endurance during physical exercises.
   • Increase in testosterone levels: Some studies have shown that L-carnitine can increase testosterone levels, which can contribute to the growth of muscle mass and improve strength indicators.

III. L-carnitine and physical performance: influence on athletes

In addition to the potential effect on fat burning, L-carnitine is studied on the subject of its influence on various aspects of physical performance, which makes it interesting for athletes of various disciplines.

1. Aerobic endurance: Some studies show that L-carnitine can improve aerobic endurance due to several mechanisms. Firstly, it can increase the oxidation of fats, which allows you to save glycogen (stored glucose) and extend the time before fatigue onset. Secondly, L-carnitine can improve the function of mitochondria, which leads to an increase in energy production and a decrease in the formation of free radicals. Thirdly, L-carnitine can improve blood circulation and delivery of oxygen to muscles.

   • Research in this area: A study published in Journal of Strength and Conditioning Researchshowed that the intake of L-carnitine for 4 weeks improved endurance indicators in long-distance runners. Another study published in European Journal of Applied Physiologyshowed that L-carnitine increased the maximum oxygen consumption (VO2MAX) from cyclists.

2. Anaerobic power and strength: The influence of L-carnitine on anaerobic power and strength is less studied than its effect on aerobic endurance. However, some studies show that L-carnitine can improve anaerobic performance by increasing the concentration of ATP and creatine phosphate in the muscles. ATP and creatine phosphate are the main sources of energy for short -term, intense exercises, such as sprint and weight lifting.

   • Research in this area: A study published in Journal of the International Society of Sports Nutritionshowed that the intake of L-carnitine for 8 weeks increased the strength and power of weightlifters. Another study published in Medicine & Science in Sports & Exerciseshowed that L-carnitine improved the results in a cycling sprint.

3. Recovery after training: L-carnitine can play an important role in recovery after training. It can reduce muscle soreness (DOMS – Delayed ONSET MUSCLE SORENESS), reduce muscle damage and improve the restoration of muscle function. The mechanisms that underlie these effects include a decrease in inflammation, a decrease in the formation of free radicals and an improvement in blood circulation.

   • Research in this area: A study published in American Journal of Clinical Nutritionshowed that the intake of L-carnitine reduced muscle pain after eccentric exercises (exercises in which the muscle lengthens under the load, for example, descent from the mountain). Another study published in Journal of Applied Physiologyshowed that L-carnitine improved the restoration of muscle function after intense training.

4. Application in various sports: L-carnitine can be useful for athletes involved in various sports, including:

   • Endurance run: For runners, L-carnitine can improve endurance, save glycogen and reduce muscle pain.
   • Cycling: For cyclists, L-carnitine can increase VO2MAX, improve anaerobic power and accelerate recovery.
   • Heavy athletics and powerlifting: For weightlifters and powerlifter, L-carnitine can increase strength and power, as well as reduce muscle damage.
   • Crossfit: For crossfiters, L-carnitine can improve overall performance, increase endurance and accelerate recovery.
   • Bodybuilding: For bodybuilders, L-carnitine can contribute to fat burning, maintaining muscle mass and improving recovery after training.

IV. L-carnitine: recommendations for use and dosage

The correct use of L-carnitine and compliance with the recommended dosages are important for achieving maximum efficiency and minimizing the risk of side effects.

1. Recommended dosages: General recommendations for the dosage of L-carnitine vary depending on the form of L-carnitine and the purpose of use.

   • L-carnitin L-Tarrate (LCLT): It is usually recommended to take 1-3 grams of LCLT per day, divided into several receptions. The best time to receive LCLT is before training and after training.
   • Acetyl-L-carnitine (Alcar): The recommended dose of Alcar is 500-2500 mg per day, divided into several receptions. Alcar can be taken at any time of the day, but it is recommended to take it in the morning or in the morning due to its stimulating effect.
   • Propionil-L-carnitine (GPLC): The recommended dose of GPLC is 1-2 grams per day, divided into several receptions. GPLC can be taken at any time of the day.
   • L-Carnitin Fumile: The recommended dose of L-carnitine fumarata is 1-2 grams per day, divided into several tricks. L-carnitine fumarat can be taken at any time of the day.

2. Reception time: The time of taking L-carnitine can affect its effectiveness.

   • Before training: The intake of L-carnitine before training can increase fat oxidation, improve endurance and reduce muscle damage.
   • After training: Reception of L-carnitine after training can improve muscle restoration and reduce muscle pain.
   • During the day: L-carnitine can also be taken during the day, especially if you take several doses.

3. Combination with other additives: L-carnitine can be combined with other additives to enhance its effects.

   • Caffeine: The combination of L-carnitine with caffeine can increase fat burning and improve physical performance.
   • Creatine: The combination of L-carnitine with creatin can increase strength and power, as well as improve muscle restoration.
   • BCAA: The combination of L-carnitine with BCAA (amino acids with an extensive chain) can reduce muscle pain and improve recovery.
   • Carbohydrates: Reception of L-carnitine along with carbohydrates can increase the level of insulin, which will improve its absorption with muscles.

4. Duration of admission: To achieve significant results, it is recommended to take L-carnitine for a long period of time (several weeks or months).

5. Side effects and contraindications: L-carnitine is usually considered safe subject to the recommended dosages. However, some people may have side effects, such as:

   • Indigestion: L-carnitine can cause nausea, vomiting, diarrhea and abdominal pain.
   • The fish smell of the body: In some people, L-carnitine can cause a fish smell of body.
   • Insomnia: Alcar can cause insomnia, so it is recommended to take it in the morning or in the morning.

L-carnitine is contraindicated to people with:

*   **Заболеваниями почек:** L-карнитин может усугублять заболевания почек.
*   **Эпилепсией:** L-карнитин может увеличивать риск судорог.
*   **Гипотиреозом:** L-карнитин может снижать уровень гормонов щитовидной железы.

Before taking L-carnitine, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine.

V. The role of L-carnitine in metabolic processes not related to sports

L-carnitine plays an important role not only in sports, but also in a number of other metabolic processes related to health as a whole.

1. Health of the heart and blood vessels: L-carnitine can have a positive effect on the health of the heart and blood vessels. It can improve the function of the heart muscle, reduce the level of triglycerides and cholesterol in the blood, as well as improve blood circulation.

   • Research in this area: A study published in Circulationshowed that the intake of L-carnitine reduced the risk of heart failure in patients with coronary heart disease. Another study published in American Heart Journalshowed that L-carnitine improved the function of the heart muscle in patients with cardiomyopathy.

2. Brain function: Acetyl-L-carnitine can improve brain function, especially in the elderly. It can improve cognitive functions, memory and mood. Alcar can also have a neuroprotective effect, protecting the brain from damage caused by aging and neurodegenerative diseases.

   • Research in this area: A study published in Neurologyshowed that Alcar has improved cognitive functions in patients with Alzheimer’s disease. Another study published in Journal of Neuroscience Researchshowed that Alcar protected brain cells from damage caused by oxidative stress.

3. Male Health: L-carnitine can improve male health, in particular, improve sperm quality and improve fertility. It can increase sperm mobility, improve their morphology and protect them from damage caused by free radicals.

   • Research in this area: A study published in Fertility and Sterilityshowed that the intake of L-carnitine improved the quality of sperm in men with infertility. Another study published in International Journal of Andrologyshowed that L-carnitine increased sperm mobility in men with asthenozoospermia (reduced mobility of sperm).

4. Diabetes: L-carnitine can have a positive effect on patients with diabetes. It can improve insulin sensitivity, reduce blood sugar and reduce the risk of diabetes complications.

   • Research in this area: A study published in Diabetes Careshowed that the intake of L-carnitine improved insulin sensitivity in patients with type 2 diabetes. Another study published in Journal of the American College of Nutritionshowed that L-carnitine reduced blood sugar in patients with type 1 diabetes.

VI. L-carnitine: quality and selection of additives

The choice of high-quality additive L-carnitine is crucial for achieving the desired results and minimizing the risk of side effects.

1. Checking independent laboratories: It is important to choose L-carnitine supplements that have been tested in independent laboratories. This guarantees that the product contains the declared amount of L-carnitine and does not contain harmful impurities. Look for logos of organizations such as NSF International, USP or Informed-Sport.

2. Reputation manufacturer: Choose L-carnitine additives from famous and reliable manufacturers. These manufacturers usually adhere to high quality standards and use high -quality ingredients.

3. L-carnine form: Choose the form of L-carnitine, which best corresponds to your needs. L-carnitine L-Tartrap (LCLT) is well suited to improve recovery after training, acetyl-L-carnitine (Alcar)-for improving cognitive functions, and propionine-L-carnitine (GPLC)-to improve blood circulation.

4. Ingredients: Carefully study the list of ingredients. Avoid additives containing artificial dyes, flavors and sweeteners.

5. Price: The price is not always an indicator of quality, but avoid too cheap additives, as they can be of poor quality.

VII. Final thoughts: L-carnitine as an instrument in the athlete’s arsenal

L-carnitine is a potentially useful supplement for athletes, which can have a positive effect on fat burning, physical performance and restoration after training. However, it is important to remember that L-carnitine is not a miraculous tool and its effectiveness can depend on many factors, including the dose, duration of administration, diet, physical exercises and individual characteristics.

Although scientific data on the effectiveness of L-carnitine for fat burning are ambiguous, there is evidence that it can improve aerobic endurance, anaerobic power and recovery after training. In addition, L-carnitine can have a positive effect on the health of the heart and blood vessels, brain function and male health.

When choosing an additive L-carnitine, it is important to choose quality products from well-known manufacturers and observe the recommended dosages. Before taking L-carnitine, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine.

Ultimately, L-carnitine can be a useful tool in the athlete’s arsenal, but it should be used in combination with a healthy diet, regular physical exercises and other verified methods of improving the physical form. He will not replace proper nutrition and training, but can become an addition that helps to achieve your goals.