Achieving an ideal body is everyone's dream. For this reason, most of us pay attention to our nutrition, spend time in gyms or engage in professional sports. Various ergogenic supports accompany us to reach our goal faster. L-Carnitine is perhaps the most widely known of these supplements. So what is L-Carnitine, how should it be used, what are its effects? In this article, I explained all the curious things about L-carnitine for you!
H2: What is L-Carnitine?
Carnitine is a natural ammonium component obtained from the amino acids lysine and methionine. It is found in our kidneys and livers. It is basically responsible for the transport of fatty acids to the mitochondria and therefore the synthesis of ATP. L-Carnitine is the amino acid derivative that we actively use among the carnitine forms found in our body.
H2: What is the Content of L-Carnitine Supplements
Since carnitine is a natural amino acid derivative, L-Carnitine supplements It also contains protein as a macronutrient. L-Carnitine supplements, which have almost no carbohydrate and fat content, provide energy around 5-10 calories per scoop. It may contain various flavors. Supplements containing additional caffeine and vitamins are often used.
H2: What Does L-Carnitine Do? Why is it used?
In the simplest terms, L-Carnitine provides energy production in mammalian metabolism. It is the basic molecule responsible for the transport of long-chain fatty acids across the mitochondrial membrane. Due to its metabolic effects, it accelerates fat oxidation and is used by athletes as it helps burn fat. It also increases training efficiency, supports endurance, and helps reduce muscle damage.
H2: How Does L-Carnitine Work?
L-Carnitine is involved in free fatty acid metabolism, by transporting fatty acids to the mitochondria. is in charge. By undergoing several biochemical processes, it eventually helps obtain energy from fats. Since fats are used as fuel during exercise, glycogen is also used sparingly, making workouts longer and more efficient. It also takes part in glucose oxidation. It reduces lactate accumulation, delays muscle fatigue and preserves muscle mass.
H2: Carnitine varieties. What are they?
Carnitine is of two types: L-Carnitine and D-Carnitine.
The active form in tissues is L-Carnitine and therefore it is suitable for use as a supplement. It is also stated on food labels as "L-carnitine, L-carnitine L-tartrate, Propionyl-L-carnitine" Other chemical forms of L-carnitine are acetyl-L-carnitine and propionyl-L-carnitine
D-Carnitine is the inactive form of carnitine and cannot be used as a supplement.
H2: Use of L-Carnitine
Carnitine is not an essential nutrient that should be taken as a supplement because it is possible to synthesize it biologically in the body. Moreover, since most foods naturally contain carnitine, you can also get carnitine by consuming these foods and avoid its effects. However, vegan individuals whose consumption of foods containing carnitine is insufficient, individuals where carnitine cannot be synthesized and absorbed in sufficient amounts, and those who do heavy sports should take L-Carnitine as a supplement.
When you first start taking L-Carnitine, it does not cause toxic effects and may cause side effects. For observation purposes, low doses should be preferred. The amount and frequency of use of these doses can be increased gradually. The standard, safe dose of L-Carnitine is 500-2000 mg per day.
These amounts may vary depending on the purpose. For example, individuals who want to increase their exercise performance; One should take 2 grams of L-Carnitine supplement twice a day, along with approximately 80 grams of carbohydrates. Athletes who want to increase their speed should take a total of 3 grams of L-Carnitine per day with fruit juices. In addition to all these recommendations, you should definitely consult a professional when using L-Carnitine.
H2: Effect on exercise performance
L-Carnitine, like other ergogenic supplements, increases exercise performance. It helps use fats as fuel during endurance exercises. In this way, it accelerates fat burning. L-Carnitine taken before exercise delays muscle fatigue and preserves existing muscle mass by reducing the accumulation of lactic acid in the muscles. Since L-Carnitine delays the discharge of glycogen stored in the muscles, it It is recommended for use in exercises that require succession and/or endurance. Taking it approximately 30-40 minutes before exercise will provide maximum benefit.
H2: Is L-Carnitine Harmful?
It is not correct to define L-Carnitine as a harmful supplement. However, as with everything used for the body, taking more carnitine than we need can cause side effects. Although the amount taken in excess is usually excreted with the urine, side effects that may occur depending on the person are; nausea, diarrhea, vomiting, heartburn. A strong odor in breath, sweat and urine is also a side effect.
For this reason, when taking L-Carnitine, attention should be paid to its dosage and method of use. When the mentioned side effects occur, its use should be reduced and a healthcare professional should be consulted.
H2: What to Consider When Choosing L-Carnitine?
The number of supplements produced for athletes is increasing day by day and there are many types of L-Carnitine on the market. There is a carnitine product. Choosing the right product is important in order to provide maximum benefit to us. A few tips should be taken into consideration to choose reliable L-Carnitine:
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'Ingredients' information must be examined. The more extra ingredients it contains, such as preservative additives, the more it is necessary to stay away from that product. In other words, it is important that the product contains pure 'carnitine'.
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L-Carnitine supplements; It is available on the market in capsule, injectable and liquid forms. Although the most popular option is the liquid form; Individuals should choose the most appropriate form to apply.
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Dosage must be taken into consideration. The doses I mentioned in this article can serve as examples for you; Be sure to pay attention to the label and portion information of the product you use. For example, one product may contain the entire daily recommended amount in a single capsule, or another branded product may recommend taking 2-3 times a day. Additionally, excessive use should be avoided in order to avoid side effects.
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As with every product we will use, it is vital that L-Carnitine is reliable when purchasing it. We should definitely research the brand we buy and question its reliability certificates.&nbs p;
H2: Which Foods Contain Carnitine?
Carnitine is naturally found in foods. Foods of animal origin, in particular, are rich in carnitine. Red meat is one of these foods. For example, 120 grams of cooked steak contains approximately 56 to 162 mg of carnitine. Apart from red meat, white meat sources (chicken, fish, turkey, etc.), milk and dairy products are carnitine-rich foods.
For this reason, while carnitine deficiency is not common in individuals who eat rich in animal products, carnitine remains in low amounts in vegan individuals. Apart from animal sources, asparagus, whole grain products, soybeans and avocado can be preferred in terms of carnitine intake.
H2: L-Carnitine Prices
Although the prices of L-Carnitine supplements sold in the market vary depending on their size and form; 1000 ml liquid forms of the most preferred brands vary between 90-120 TL. Capsule forms are also offered for sale at approximately these prices. Prices of supplements, which come in many different flavors, may vary depending on their size.
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