L-carnitine
It is needed for energy production and fat metabolism.
It is also found in meat and dairy products.
Many brands of supplements sold in the form of acetyl-L-carnitine, which is a more absorbable form of L-carnitine.
Action
The main role of L-carnitine transport fatty acids into the mitochondria (power plants of cells), where they are used for energy. The point of supplementation is to increase the level of carnitine, thus improving burning fat. Theoretically, it would be useful for the control of body weight and for endurance. Increased use of fat for energy during exercise could contribute to the sparing of muscle glycogen and thus delay the onset of fatigue.
However, scientific evidence that would confirm these theories that supplementation of L-carnitine enhance fat burning or improving endurance slightly. But despite the claims of lack of proof of the action of L-carnitine supplementation, these supplements WORK, with physical activity and proper nutrition.
Doses of L-carnitine and
Considered to be the optimal dose of carnitine from 500 mg to 2 g per day (typically, a single dose of 500 or 750 mg in 3 doses or 1000 mg in 2 admission). Rarely, with prolonged use, the dose is adjusted to 3 g per day, but exceed makes no sense. It is better to take a break in his appointment, then again to begin with moderate doses.
Take L-carnitine 30 minutes before training and in the morning on an empty stomach. In the days free of training, take in the morning and in the afternoon between meals on an empty stomach. It is in the morning and during physical exercise L-carnitine has the highest activity.
