L-carnitine for athletes and recreationists

Most often defined as a “substance similar to amino acids,” l-carnitine as a dietary supplement constantly attracts the attention of athletes, people who want to lose weight, and scientists.

Several studies favor this substance in sports performance, and according to recent findings, l-carnitine also plays a role in recovery after exercise and preservation of muscle mass.

What is l-carnitine?

L-carnitine is a substance formed from the essential amino acids lysine and methionine utilizing vitamin B6, niacin, and iron. Vitamin C also participates in the process. Fatigue, one of the earliest symptoms of vitamin D deficiency, is associated with reduced l-carnitine synthesis. Our body independently produces l-carnitine, but it is estimated that the biosynthesis of l-carnitine meets 25% of the body’s needs. The other 75% is ingested primarily through meat; we also find it in fish, wheat, asparagus, avocado, and peanut butter. People who can benefit from the intake of l-carnitine as a supplement are, among others, athletes and physically active people.

What is the role of l-carnitine?

There are numerous functions of l-carnitine in the human body, and the best known is its role as a carrier of fatty acids through the cell membrane into the mitochondria. There, they are burned and used as a source of energy. In other words, l-carnitine for athletes, as well as for others, helps the body to produce energy and is necessary for heart and brain function, as well as movement. Therefore, it is not surprising that the highest concentration of l-carnitine is precisely in the tissues that primarily use fatty acids as a source of energy, such as skeletal and cardiac muscles. The result is muscle weakness and a general feeling of weakness.

L-carnitine as a dietary supplement for athletes and recreationists

It is no wonder that l-carnitine is for athletes. That is, they most often reach for it. The “culprit” of its extreme popularity among this population is believed to be the rumor that l-carnitine supplements helped the Italian national team win the 1982 World Cup. From the famous championship until today, the most convincing evidence on l-carnitine shows that this substance increases muscle strength and accelerates recovery after training and competition. For this reason, it is considered that the most significant benefits of taking are manifested in strength sports and, to a lesser extent, endurance sports, especially if high doses are taken over a long period.

Research published 2011 in The Journal of Physiology showed for the first time that taking l-carnitine through dietary supplements can increase carnitine levels in muscles. The study’s authors came to another interesting finding: taking l-carnitine as a dietary supplement increased sports performance by 11%.

The double role of l carnitine explains this effect: it preserves glycogen during low-intensity activity. It reduces lactate accumulation during high-intensity exercise, indicating a better utilization of glucose. For a positive impact, l-carnitine supplementation was required for six months, which explains why some short-term studies did not show a beneficial effect.

More recent research focuses on the impact of l-carnitine on recovery after physical exertion. A paper published this year in the journal Nutrients sheds light on the mechanism of l-carnitine’s beneficial effects. The authors point out that supplementation with l-carnitine can relieve pain and tension and reduce the breakdown of protein in the muscles that accompany intense physical activity, thereby preserving muscle mass. Another role of l-carnitine in post-exercise recovery is to alleviate exercise-induced oxidative stress. The research results show that l-carnitine can reduce the production of free radicals so that muscles are not exposed to so much damage during exercise. The scientists conclude that l-carnitine as a dietary supplement has a beneficial effect on recovery after a workout.

 

Dosage and safety of l-carnitine for athletes and others

The potential positive effects of carnitine have been observed at relatively high doses, so those who decide to use l-carnitine as a dietary supplement should take at least 500 mg of this substance several times a day. It is considered that the optimal intake for the manifestation of positive effects is 1-2 g l of carnitine per day. Some scientists recommend a daily intake of up to 6 g, but it is still wiser not to exceed a dose of 4 g because otherwise, the skin may acquire an unpleasant “fishy” smell.

It should be emphasized that, according to research, aerobic physical activity is required for l-carnitine to work. Therefore, l-carnitine is recommended to be consumed at least 30 minutes before physical exertion. 

By the way, l carnitine for athletes is a safe supplement with no registered toxic effects and a prevalent ingredient in weight loss formulas. Possible side effects are possible at very high doses of 5 or more grams per day and are manifested in the form of digestive problems such as diarrhea, cramps, and nausea.

The nutritionist team of Vitaminoteka

 Literature:

1. Fielding, Roger et al. L-Carnitine Supplementation in Recovery after Exercise. Nutrients 2018; 10.3: 349.

2. Rebouche CJ. Kinetics, pharmacokinetics, and regulation of L-carnitine and acetyl-L-carnitine metabolism. Ann N Y Acad Sci. 2004;1033:30-41.

3. Office of Dietary Supplements. Dietary Supplement Fact Sheet: Carnitine

http://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/#ref

4. Wall BT, Stephens FB, Constantin-Teodosiu D, Marimuthu K, Macdonald IA, Greenhaff PL. Chronic oral ingestion of L-carnitine and carbohydrates increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. J Physiol. 2011; 589(Pt 4):963-73.