L-carnitine

Currently using a new supplement as advised by my coach called 'L-carnitine' 
So, I thought I'd look into what exactly it does, and turns out it's pretty amazing! 

The benefits 

1) Fat loss 

L-carnitine is pretty much marketed as a 'fat burner' I'm usually skeptical about those kinda things but this one has really impressed me. It works by transporting long chain fatty acids into the mitochondria which are then oxidised to produce energy. Therefore, it pretty much prevents fat storage and increases our aerobic output. A study investigated the effect this supplement had on mice with a high fat diet, they fed one group L-carnitine and the other a placebo.Results showed that those taking the supplement had far less visceral fat (belly fat) so this supplement could really help in those hard to reach areas. 

2) Increases performance

Varies studies have been carried out investigating It's ability to reduce muscle fatigue. It makes sense as it allows us to use our fat stores as fuel. A recent study conducted on individuals who experience regular fatigue concluded that L-carnitine reduces both physical and mental fatigue as well as a reduction in body fat and increase in muscle mass (but we'll get to that) Another way to think of it is, increased performance = more strength = more muscle mass. 

3) Better recovery

L-carnitine increases blood flow to the muscles, thus providing them with more nutrients. It also increases NO production, nitric oxide is the messenger in the body that causes vasodilation (again more blood flow) This speeds up recovery and gets rid of nasty things like lactic acid quicker. 

4) Increased muscle mass 

This supplement acts to take increase androgen receptors in the body, which means more training induced testosterone is drawn into the muscle cells and used. A study shown on bodybuilding.com tested L-cartnitine's muscle building abilities by comparing a dosage daily to a placebo pill. Fit and healthy men were chosen for the study, the results showed that post exercise the men taking L-carnitine showed reduced muscle breakdown and increased muscle synthesis. Suggesting this supplement creates the perfect environment for increased muscle mass. 

5) The list continues..

- Improves brain function
- Reduces risk of type 2 diabetes
- Bone mass
- Treatment for heart disease 

When to take it? 

- I take mine preworkout (usually in the morning) usually with my pre workout and BCAAS
some studies suggest it decreases fatigue and increases fat burn during a workout.

- It can also be taken between meals, it's use is only really noticeable when you're consuming enough for it to actually make a difference. 

- Post workout is also a great time to take L-carnitine. 

Is it for you? 

In my opinion, L-carnitine is awesome. It has so many benefits. However, It is not essential, you can go without, especially if you're not serious about competing or you're simply just weight lifting a few times a week to keep fit. This stuff can be found in foods such as red meat, avocado and soy. A deficiency in L-carnitine decreases the body's ability to utilize fat stores for energy via the mitochondria. Therefore, for those serious about their physique I'd say it's an excellent addition to your lifestyle, but don't feel as though you need to rush out and get it, a lean muscular body can be achieved without, but this stuff will really give you an advantage if you're looking to develop your physique further. 

How much should you take?

Take 2-3 grams of the stuff per dose! I do this 1-2x a day, pre workout, then perhaps in between a meal. 

Hope this post was helpful, 

HAPPY HUMPDAY.