THE TRUTH ABOUT L-CARNITINE FOR DIET & MUSCLE BUILDING
Reading time: 04:35 minutes
Table of contents
- What is L-carnitine?
- Does the L-carnitine effect help burn fat?
- What is the effect of L-carnitine on athletes?
- When is L-carnitine useful as a dietary supplement?
- What are the benefits of L-carnitine capsules?
- What should you look out for when buying L-carnitine?
- Does the L-carnitine effect have undesirable side effects?
- How should you take L-carnitine?
1. WHAT IS L-CARNITINE?
L-carnitine is a compound of the two amino acids lysine and methionine. The body has the ability to produce it itself - provided it is supplied with the necessary building blocks through food. But how does L-carnitine work in the body?
L-carnitine is important for burning fat in our body. It transports the fatty acids into the mitochondria, where they are converted into energy. To ensure the supply of L-carnitine and thus benefit from the L-carnitine effect, you can also take dietary supplements containing L-carnitine.
L-carnitine is important for burning fat in our body. It transports the fatty acids into the mitochondria, where they are converted into energy. To ensure the supply of L-carnitine and thus benefit from the L-carnitine effect, you can also take dietary supplements containing L-carnitine.
2. DOES THE L-CARNITINE EFFECT HELP TO BURN FAT?
L-carnitine is a vitamin-like substance and a vital amino acid for humans. Apart from that, it has made a name for itself - among people who do sport ambitiously or want to tone their figure. People who want to lose weight want to use the effect of L-carnitine to boost their fat burning. The amino acid is said to be able to support weight loss.
But is that true? In fact, this L-carnitine effect has been proven in scientific studies. Here are two examples:
But is that true? In fact, this L-carnitine effect has been proven in scientific studies. Here are two examples:
- The University of Leipzig and the University of Rostock point to possible fat loss through L-carnitine. Studies have shown that healthy people who are slightly overweight can significantly increase their fat burning by taking L-carnitine.
- In 2002, scientists at the University of Leipzig were able to prove that L-carnitine can increase the breakdown of long-chain fatty acids in healthy adults without L-carnitine deficiency. After taking L-carnitine for 10 days, the scientists observed a significant increase in labeled CO2 in the exhaled air, which indicates a significant increase in fat burning1.
3. WHAT IS THE EFFECT OF L-CARNITINE ON ATHLETES?
Scholars are somewhat divided on the effects of L-carnitine on athletes. There are scientific studies that suggest that L-carnitine can promote muscle building and endurance. According to these studies, the regeneration time after intensive training - whether fitness training, weight training or endurance sports - should also be shortened.
Ifyou readpersonal testimonials from people who take L-carnitine, you could come to the same conclusion. However, the data on this question is not clear - so it is not possible to say exactly whether athletes actually benefit from the L-carnitine effect. As every body reacts differently to the intake of L-carnitine anyway, it is best to try it out for yourself.
Ifyou readpersonal testimonials from people who take L-carnitine, you could come to the same conclusion. However, the data on this question is not clear - so it is not possible to say exactly whether athletes actually benefit from the L-carnitine effect. As every body reacts differently to the intake of L-carnitine anyway, it is best to try it out for yourself.
4. WHEN IS L-CARNITINE USEFUL AS A DIETARY SUPPLEMENT?
Is L-carnitine healthy? The answer to this question is yes - our body needs L-carnitine for the metabolism. But in which cases is L-carnitine also useful as a dietary supplement? Apart from athletes and those who want to lose weight, vegetarians and vegans should also consider taking L-carnitine.
The majority of L-carnitine is obtained from the consumption of meat and dairy products. Vegetables and fruit, on the other hand, contain very little L-carnitine. Here are some examples of L-carnitine in food:
-100 g beef: 95.5 mg
- 100 g pork: 28 mg
- 1/4 l milk: 8 mg
- 100 g fish: 6 mg
- 100 g cheese: 3.5 mg
- A medium-sized avocado: 2 mg
This makes it clear that it is difficult for vegans and vegetarians to obtain sufficient amounts of L-carnitine from their diet.
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The majority of L-carnitine is obtained from the consumption of meat and dairy products. Vegetables and fruit, on the other hand, contain very little L-carnitine. Here are some examples of L-carnitine in food:
-100 g beef: 95.5 mg
- 100 g pork: 28 mg
- 1/4 l milk: 8 mg
- 100 g fish: 6 mg
- 100 g cheese: 3.5 mg
- A medium-sized avocado: 2 mg
This makes it clear that it is difficult for vegans and vegetarians to obtain sufficient amounts of L-carnitine from their diet.
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5. WHAT ARE THE BENEFITS OF L-CARNITINE CAPSULES?
If you want to benefit from the effects of L-carnitine, you can choose between dietary supplements in various forms. You can buy L-carnitine as capsules, tablets, powder or liquid. Capsules and tablets in particular are practical, easy to dose and easy to take with you when traveling.
L-carnitinein liquid or powder form has the disadvantage that it tastes relatively unpleasant. The taste is often masked with artificial flavors. This is not necessary with capsules - here the L-carnitine effect can be used in its pure form.
L-carnitinein liquid or powder form has the disadvantage that it tastes relatively unpleasant. The taste is often masked with artificial flavors. This is not necessary with capsules - here the L-carnitine effect can be used in its pure form.
6. WHAT SHOULD YOU LOOK OUT FOR WHEN BUYING L-CARNITINE?
Have you decided to try out the L-carnitine effect for yourself? Then you should pay attention to a few things when buying L-carnitine:
L-carnitine content per daily amount: Many capsule products only contain small amounts of real carnitine. Pay attention to the L-carnitine content!
Well-known brands: Carnitine from well-known brands such as CARNIPURE is guaranteed to be pure and more effective than the cheap products from unknown manufacturers.
Vegan: If you are vegetarian or vegan, make sure the carnitine is not derived from animal sources.
Natural boosters: Chromium, guarana, vitamins or green tea extract can support the effect of L-carnitine.
Tip: When comparing the price-performance ratio of different L-carnitine products, a high concentration of the amino acid is important! You have to read the small print. If a product is called "L-carnitine 500 mg", this does not mean that it contains 500 mg of pure L-carnitine - often half of the 500 mg consists of other ingredients or even fillers!
L-carnitine content per daily amount: Many capsule products only contain small amounts of real carnitine. Pay attention to the L-carnitine content!
Well-known brands: Carnitine from well-known brands such as CARNIPURE is guaranteed to be pure and more effective than the cheap products from unknown manufacturers.
Vegan: If you are vegetarian or vegan, make sure the carnitine is not derived from animal sources.
Natural boosters: Chromium, guarana, vitamins or green tea extract can support the effect of L-carnitine.
Tip: When comparing the price-performance ratio of different L-carnitine products, a high concentration of the amino acid is important! You have to read the small print. If a product is called "L-carnitine 500 mg", this does not mean that it contains 500 mg of pure L-carnitine - often half of the 500 mg consists of other ingredients or even fillers!
7. DOES L-CARNITINE HAVE UNDESIRABLE SIDE EFFECTS?
Experts consider L-carnitine to be a safe dietary supplement. Studies have not identified any particular side effects that occur in addition to the desired L-carnitine effect. As with all dietary supplements, it should be noted that the recommended intake should be observed and that in case of serious health problems or the intake of strong medication, a doctor should be consulted before taking L-carnitine in case of doubt.
8. HOW SHOULD YOU TAKE L-CARNITINE?
The intake of L-carnitine always depends on the product and the dosage form. As a rule, however, L-carnitine is taken by athletes before training and by those who want to lose weight with breakfast.
CONCLUSION: L-CARNITINE EFFECT PUT TO THE TEST
L-carnitine is a vital amino acid that can be produced by the body itself. Taking it as a dietary supplement is particularly important for vegetarians and vegans. However, you can also benefit from the effect of L-carnitine when dieting. The effectiveness of L-carnitine in muscle building has not yet been conclusively clarified - nevertheless, many athletes are convinced of its effectiveness. When buying L-carnitine supplements, pay attention to the real carnitine content and the quality of the product!
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