l-carnitine is the best, cheapest and harmless fat loss supplement. It shows mindblowing results when used correctly. It also prevents muscle loss during a cut.
WHAT IS L-CARNITINE?
L-carnitine is a type of amino acid. It is also considered as a vitamin, as it is related to B vitamins. L-carnitine is secreted in the liver and kidneys.
HOW DOES L-CARNITINE HELP IN FAT LOSS?
The function of l-carnitine is to transport fatty acids to the mitochondria of the cells. Mitochondria is called ‘the powerhouse of the cell’, that is where the energy to the cells comes from.
Taking this supplement will transport more fatty acids to the mitochondria and oxidize it to be used as energy while workout.
This makes sure that you are using your fat cells to fuel the workout. Hence more fat cells will be used during your workouts and you will burn a lot of fat than normal.
HOW DOES L-CARNITINE HELP YOU RETAIN YOUR MUSCLES?
When we workout, our body uses muscle glycogen and fatty acids partially as fuel. After using all the glycogen your body goes out of the pump, which makes you look small. Also, your body goes into a catabolic state, This leads to muscle breakdown. No one wants to lose those hard-earned muscles, This is the biggest reason why people are afraid to cut and hence never get to show their awesome abs.
Now, what does l-carnitine does is it fills up the muscle glycogen, which keeps you pumped and not feel flat. And as discussed earlier it also uses fatty acids for energy during workouts, avoiding the muscle breakdown. And hence minimizing the muscle loss.
This also makes you feel less muscle soreness after workouts, less muscle fatigue during the workout and will help you maintain your strength.
WHICH L-CARNITINE BRANDS ARE THE BEST?
After scouring the web, there seem to be quite a few options for l-carnitine around. This list of the top brands by Top10Supps helped narrow it down a bit and put things in perspective as to who was doing what. While I do agree with them that NOW and Pro Supps are deserving of the top spots, my personal favorite has to be Optimum Nutrition’s l-carnitine. Which one ends up being the best for you is a personal choice you’ll have to make after reviewing the top options.
HOW TO USE L-CARNITINE CORRECTLY TO GET RESULTS?
Some people don’t get any results using l-carnitine. This is because they don’t use this supplement correctly. If used correctly it will surely show you the results(provided that your diet and workout is on point).
Some studies have found that this supplement works best when insulin levels in the body are high. So consuming this supplement with high carb meals will work best. Mostly this supplement comes in 500mg/tablet form and supplementation of between 500mg and 1500mg is recommended for fat loss. That means 1 to 3 tablets per day.
Taking 2 tablets per day will just work fine. 1 with the breakfast which is a high carb meal and 2nd with the pre-workout meal which is also a high carb meal.
OTHER BENEFITS OF L-CARNITINE
Medication for Kidney disease :
Some genetically challenged people suffer from the deficiency of L-carnitine. Also, some Kidney diseases result in l-carnitine deficiency among patients. A study done by the Food And Drug Association (FDA) shows that L-carnitine supplementation can be taken as medication to treat this disease.
FOOD SOURCES FOR L-CARNITINE
L-carnitine is found in most of the animal products:
Red meat contains the highest l-carnitine compared to other foods.
- Beef = 100 grams cooked beef contains between 77 to 88 mg of l-carnitine.
- Pork = 100grams of pork ci=ontains nearly about 30 mg of l-carnitine.
- Milk =100 ml of milk contains 3.2 mg of l-carnitine,
TYPES OF CARNITINE.
- L-carnitine: As discussed earlier l-carnitine is mostly used as the supplement for fat loss, medication of diseases, etc.
- D-carnitine: D-carnitine is an inactive type of carnitine and can cause l-carnitine deficiency.
- L-carnitine L-tartrate: This type is also used for supplements. This type of carnitine gets more readily absorbed in muscles.
- Acetyl L-carnitine: This one is used in the treatment for brain-related diseases. this type enhances brain activity.
SIDE EFFECTS OF L-CARNITINE
Normally there are no side effects of using this supplement. Consuming less than 2500mg per day is super safe.
Consuming in excess may cause vomiting, nausea, diarrhea, etc. (Anything in excess is harmful).