Carnitine is a substance that helps the body to turn fat into energy. Essentially it helps transport long-chain fatty acids into the body’s cells where they can be burned to help produce energy. Carnitine is generally produced in the liver and kidneys and transported around the rest of the body for us in other tissues. Carnitine is mainly found in muscles that use fatty acids as their main source of dietary fuel such as the cardiac (heart) and skeletal muscles.
Why should I take Carnitine?
Studies as far back as 1937 have provided support for including Carnitine as a supplement in your diet to help you towards a number of health and training goals. Carnitine has been shown to assist in the processes of fat loss and muscle gains. The research indicates that whatever your goal, the inclusion of Carnitine as a supplement can help increase your gains over a period of time. Delivery to the muscles as Acetyl L-Carnitine is thought to be the most bioavailable method of supplying Carnitine to the body.
What does Carnitine do?
As Carnitine helps to burn fatty acids in the body for energy, it can help you to train harder and longer. In addition to helping you train for longer periods, Carnitine can also help reduce fatigue during training. Carnitine has also been shown to act as an appetite suppressor thereby further aiding your fat loss goals. Carnitine increases the rate at which fatty acids are burned for energy. It herefore also allows for prolonged strength training sessions helping you to build lean muscle mass.
How much Carnitine should I take?
Generally it is recommended to consume around two to four grams of Carnitine a day depending on your fitness goals. Whilst Carnitine can be found in a number of everyday foods such as red meats, dairy products, seeds, nuts and rice it would be of benefit to anyone training regularly to take a Carnitine supplement in order to help increase your gains.