Half of the world’s population is facing the problem of obesity. People say, whatever they eat, even water turns into fat!
Well, that’s not true. Our lifestyle, the lack of outdoor activity are mostly responsible for the fat physique. And sometimes our body is not able to metabolize fat to release energy. The result is, we feel lethargic even with a little walk.
People who gym must be familiar with the use of l carnitine for weight loss. It is a popular supplement among athletes, bodybuilders, and fitness trainers.
L carnitine is useful for improving physical performance and endurance to gain a lot more from your workout. It also helps in post workout recovery and most importantly it has the ability to burn fat to derive energy. So, it does has the direct impact on weight loss.
But, before we discuss further l carnitine for weight loss, let’s have a quick glance at what is l carnitine.
What is L Carnitine?
First, l carnitine is not an amino acid!
Actually, the amino acids- lysine and methionine produce l carnitine in the liver and kidney in our body.
L carnitine is a derivative of carnitine supplement, available in the following four variants-
- L Carnitine : It is the simplest form of L carnitine, useful for weight loss and improving endurance.
- Acetyl L Carnitine : It is also referred to as ALCAR. It is important for the health of mitochondria in our cells. Mitochondria is responsible for generating energy from fatty acids in our body at the cellular level. It is able to alleviate aging of mitochondria thereby increasing its potential to burn fat.
- L Carnitine L Tartrate : It is mostly used among trainers for improving physical performance and increasing energy output.
- Propionyl L Carnitine : It is used in combination with Glycine and therefore is called as GPLC. it is useful for regulating blood flow in our body.
Though l carnitine has a number of benefits in the fitness industry, it is more preferred as a weight loss supplement. In the following section, we will discuss how l carnitine is beneficial for weight loss.
Benefits of L Carnitine for Weight Loss
As mentioned above, l carnitine is useful for improving the health of mitochondria in the cells. L carnitine helps by transferring the fatty acids into the bloodstream to reach mitochondria, which by metabolic activity releases energy.
You might be thinking that carbohydrates also break down to release energy. Then what is so special about l carnitine?
When our body burns carbohydrates, there is an immediate burst of energy. But, it lasts only for sometime and then we crash. Burning or metabolism of fat is different. It releases slow and steady energy which lasts for a longer time. Plus, burning fat keeps us in a much better shape.
There is yet another indirect benefit of l carnitine for weight loss. It is, l carnitine helps to reduce the lactic acid levels in our body. When we perform any anabolic activity like lifting weight, exercise, then the fat burnt to release energy also produces some byproduct or waste. This byproduct is present in our body in the form of lactic acid. It fatigues the muscles. L carnitine helps our body to get rid of this lactic acid faster and prohibits its accumulation. Lesser the waste in our body means better the weight balance. Additionally, removing lactic acid also helps to perform better in between the sets.
In the following section, we will discuss how to use l carnitine for weight loss.
How to Use L Carnitine for Maximum Weight Loss
The standard recommended dose of l carnitine for weight loss ranges from 1000 mg to 2500 mg per day. One can, of course, break the overall dose into 2 to 3 times a day. Experts suggest taking l carnitine with 30 to 40 grams carbohydrates and 20 to 40 grams protein. Depending on our training goal, you can opt for any variant of the carnitine or can go for simply l carnitine.
The best time to take l carnitine is right before the workout and right after the workout. L carnitine before the workout helps with the steady supply of energy. Taking l carnitine post workout helps in getting rid of metabolic waste faster. (In case you skipped, please scroll up to know how taking l carnitine after workout is effective in weight loss)
If you are taking any other supplement concurrently, then we advise to keep a gap between the supplements as taking together might conflict their absorption.
Now, you might be thinking that which supplement should you shift, right?
Well, if such is a case, then we advice to consult your trainer for prioritising the timing of the supplements you are taking.
If you are thinking about l carnitine in cycles, like many other supplements, then it is not at all required. L carnitine is effective in long term and is beneficial for maintaining the desired body weight.
It is important to note that not all l carnitine supplements are same. They vary in terms of concentration and composition of carnitine. If the composition from two or more manufacturers is same, still the product differs in terms of quality and manufacturing process. Therefore, we suggest to purchase the supplements from trusted manufacturers for maximum benefit.
Folks, we hope you find this study about the effect of l carnitine for weight loss useful. Have you tried this supplement? What are your experiences? You can guide the fellow trainers through your inputs. We also welcome your suggestions for the trainers who are thriving to lose weight. Do not forget to drop in your comments.
- The National Centre for Biotechnology Information