L-carnitine is an amino acid that is naturally produced in the body. It plays an important role in the metabolism of fatty acids, helping to transport them into mitochondria
where they are broken down into energy.
The supplement attracts the attention of both professional athletes and people seeking a healthy lifestyle. This vitamin-like component, synthesized by the body from amino acids, mainly lysine and methionine, is important for energy metabolism and fat metabolism.
L-carnitine is found in meat, fish, poultry and dairy products. However, many people do not get enough L-carnitine from their diet. In these cases, taking L-carnitine supplements may be necessary.
Properties of L-carnitine
- Accelerates the metabolism of fatty acids. L-carnitine helps transport fatty acids into the mitochondria, where they are broken down into energy. This can help you lose weight and improve your physical fitness.
- Promotes energy production. L-carnitine helps the body produce energy from fatty acids. This can be useful for athletes and people leading an active lifestyle.
- Protects the heart. L-carnitine may help protect the heart from damage and improve heart function. Helps reduce cholesterol and triglyceride levels in the blood.
- Improves cognitive functions. L-carnitine may help improve cognitive functions such as memory and attention. This is because L-carnitine is involved in energy production in the brain.
The use of L-carnitine in strength training
The following positive properties can be highlighted:
Improved energy metabolism
L-carnitine promotes the transport of fatty acids into the mitochondria of cells, where they are oxidized to produce energy. In strength training, although glycogen and creatine phosphate are mainly used as the main sources of energy, the process of fat oxidation still plays an important role in ensuring endurance and maintaining the body's energy balance.
Reduced fatigue and reduced lactic acid accumulation
Lactic acid is one of the main contributors to fatigue during exercise. L-carnitine may help reduce the buildup of lactic acid in muscles, which can improve recovery and prevent fatigue.
Lactic acid is produced in muscles during exercise. It is a by-product of the breakdown of glycogen. and it helps remove lactic acid from muscles, which can improve recovery and prevent fatigue.
Protecting muscles from damage and reducing oxidative stress
Strength training can lead to increased levels of oxidative stress in the body. The drug has antioxidant properties that may help protect cells from damage associated with oxidative stress. Helps protect muscles from damage during exercise.
Release forms
L-carnitine is available in a variety of forms, including capsules, tablets, powders, and liquids. The most common form is capsule.
Reception and dosage
The recommended dosage of L-carnitine for strength training is 500-2000 mg per day. Dosage may vary depending on the purpose of use and individual characteristics.
It is best to take L-carnitine 30-60 minutes before training. This will allow the body to store energy from fatty acids and increase endurance
Side effects of L-carnitine
Generally well tolerated, but the following side effects may occur in some cases:
- Diarrhea
- Nausea
- Vomit
- Dizziness
- Insomnia
If you experience any side effects, stop taking the supplement and consult your sports physician.
Questions and answers about L carnitine
Question: How does this supplement help you lose weight?
Answer: Because it speeds up the metabolism of fatty acids, which can promote weight loss. It also helps protect muscles from breakdown during dieting.
Question: How does it help improve fitness?
Answer: It helps increase endurance and reduce recovery time. It also helps protect muscles from damage during exercise.
Question: How does L-carnitine help improve cognitive function?
Answer: L-carnitine is involved in energy production in the brain. It also helps protect brain cells from damage.
Conclusion
L-carnitine is a safe and effective supplement that may provide health benefits. However, it is important to take the supplement according to the manufacturer's recommendations and consult a physician before taking it if you have any medical conditions.
Research shows that taking it may help improve endurance and speed up recovery after exercise. This explains the popularity of this substance among athletes seeking to improve their performance.
