L-carnitine is a substitute acid produced in the liver from the amino acids lysine and methionine. It is necessary for energy production and fat metabolism. It is also found in meat and dairy products. Many brands of supplements are sold as acetyl-L-carnitine, which is a more digestible form. L-carnitine-a natural substance related to b vitamins, performs a number of important functions in the body, is not a fat burner, but is a Transporter of adipose tissue in the mitochondria of muscles, where this adipose tissue is converted into energy during aerobic exercise.
Action and effects
The main function and action of carnitine is the transfer of fats to the mitochondria of cells, where fats are converted into energy.
- Fat in exchange for energy Up to 80% of the energy needs of the human body is provided by fat. Carnitine transports fats to cells, where they are burned to form energy. When the substance is deficient, this becomes impossible, and the body experiences energy hunger. Therefore, carnitine, like energy itself, is needed by everyone and always.
- Promotes a slim figure. Without carnitine, fat burning is simply impossible. Often we hear that neither diet nor workout is not exhausting to reduce weight. The problem here is the lack of this substance. But carnitine itself will not burn fat — it does this only with the appropriate load, which activates fat metabolism.
- It has a beneficial effect on the heart, supports the heart, which is two-thirds supplied with energy from fat. Just one gram of carnitine a day significantly improves well-being, helps reduce the symptoms of heart failure.
- Strengthens blood vessels. It helps to lower cholesterol, slows down the development of atherosclerosis and moderately lowers blood pressure in hypertension.
- Regulates the nervous system. Since the brain meets 80% of its energy needs from fat, carnitine is vital for it. It is necessary for productive mental work and can slow down age-related changes in the brain.
- By accumulating in the muscles and burning fat, carnitine provides muscle tissue with long-lasting energy. This helps to preserve the reserves of a fast energy source-glycogen, the breakdown of which accumulates lactic acid in the muscles — the main cause of muscle pain after exercise. Adding to the diet leads to increased endurance, improved heart function, reduced subcutaneous fat, and muscle growth.
- Together with another amino acid arginine, it has a stimulating effect on the synthesis, concentration and mobility of male germ cells.
- Protects the muscles. A daily dose of 2 grams of L-carnitine protects athletes ' muscles from destruction, according to a study by sports scientists at the Islamic Azad University in Iran published in the Journal of sports medicine of Asia.
How to accept?
It is recommended to take about 2 g per day, the effect will be more noticeable against the background of intense exercise and proper nutrition. On a training day, take the entire daily portion 20-30 minutes before training. On a non-training day, take it in the morning and at lunch before meals.
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