What is carnitine?
- carnitine is a naturally occurring substance that the body needs for energy.
- carnitine is used to treat carnitine deficiency and helps the Heart in case of disease.
- carnitine may also be used for purposes not listed in this medication guide.
- carnitine is often used in fitness , as creatine or other substances.
Take Carnitine To Improve Performance
A study in "The Journal of Physiology " is the first to show that
muscle carnitine content can be increased in humans through diet . Once
carnitine is elevated, metabolism in the body is dependent on the
intensity of exercise, allowing for better energy use and performance.
Researchers gave a placebo or a supplement of carnitine tartrate
and carbs to experienced
athletes who were training for a triathlon three to five times a week.
After 24 weeks of supplementation, the carnitine group increased
performance from baseline by 11 percent in the exercise trials compared
to no improvement in the placebo group. Participants who took carnitine
also rated the trial and the exercise bout they performed at 80 percent
of max to be easier than at baseline, while the placebo had no
difference in rating of perceived exertion (RPE).
Two key points from this study are essential for making carnitine
supplementation effective at elevating performance.
First, it takes a
long supplementation period to raise muscle carnitine levels and reap
the benefits of improved energy production. In this study after three
months there were no changes in performance or RPE from baseline, but
after 6 months those improvements were pronounced and statistically
significant.
Second, carnitine doesn’t optimally accumulate or “load” in muscle
unless accompanied by high insulin concentrations. This explains why
many previous studies have NOT shown increases in muscle carnitine after
taking it in multi-gram doses.
In this study the carnitine was taken with carbs because the carbs
triggered insulin release, which allowed the carnitine to load into the
muscle.
Pairing carnitine with carbs is one option, but
carnitine can also be paired with omega-3s, which may be more
appropriate for individuals whose primary goal is to lose fat.
(via poliquingroup)
helps
the body break down fat and turn it into energy. It also increases the
activity of certain nerve cells in the central nervous system. Carnitine
is an amino acid naturally produced by the body in the liver and
kidneys and stored in the skeletal muscles, heart, brain and sperm. The
nutrient also occurs in fish, poultry, red meat and some types of dairy.
- See more at:
http://www.mensfitness.com/nutrition/supplements/carnitine#sthash.VWW3Zj01.dpuf
helps
the body break down fat and turn it into energy. It also increases the
activity of certain nerve cells in the central nervous system. Carnitine
is an amino acid naturally produced by the body in the liver and
kidneys and stored in the skeletal muscles, heart, brain and sperm. The
nutrient also occurs in fish, poultry, red meat and some types of dairy.
- See more at:
http://www.mensfitness.com/nutrition/supplements/carnitine#sthash.VWW3Zj01.dpuf
