2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Carnitine or L-carnitine is an amino acid that the human body produces from the amino acid lysine, which requires the presence of vitamins B3, B6, C, iron and the amino acid methionine.
For the first time L-carnitine was isolated as a substance from meat in 1905 by two Russian scientists, who named it with the Latin word for meat / carnis /. However, its chemical structure was established in 1927. The first official use of carnitine in sports was the 1980 Olympic Games.
Benefits of l-carnitine
The main and most important function of L-carnitine is to serve to transport long-chain fatty acids across the cell membrane to reach the mitochondria, where they serve as fuel for the energy needed by the body.
This is necessary because fatty acids are very difficult to cross this membrane, as it is impermeable. Transition is greatly facilitated when the fat molecule binds to the L-carnitine molecule. However, the benefits and advantages of L-carnitine do not end there.
Once the fat molecule is burned, various waste products are obtained from it. At this point, L-carnitine binds to them and passes them back through the cell wall of the cell. Thus, it becomes clear that the action of carnitine is twofold - it puts fat into the cell and removes unnecessary products.
The additional intake of L-carnitine in the form of supplements is a regular companion in a number of diets for weight loss and workouts that are aimed at weight loss. Thanks to carnitine, the body burns fat to produce energy; muscle mass is maintained and pain after exercise is much more bearable.
The intake of L-carnitine as a dietary supplement reduces lactic acid in the muscles and improves the endurance of athletes; reduces muscle damage after exercise; increases the use of fatty acids by muscle.
Except for internal use, L-carnitine can also be used externally as an important ingredient in cosmetic products for weight loss, tightening and anti-cellulite program. Such products are an excellent addition to a healthy diet and sports activities.
Sources of L-carnitine
The largest quantities L-carnitine found in red meat, found in smaller amounts in dairy products, and least in fruits and vegetables. Carnitine can also be obtained from food supplements.
Intake of L-carnitine
As the body needs to adapt to increased carnitine intake, it is recommended to take a break between doses. It is good to drink for 2-3 weeks and then rest for as long. Then the reception can start again. The optimal daily doses are from 2 to 4 g.
L-carnitine acts 2-3 hours after ingestion. Therefore, it is best to drink 2-3 hours before training. It is necessary to know that carnitine itself is not a diet pill, but naturally helps to normalize and improve the natural combustion processes in the body.
L-carnitine deficiency
The main symptoms of L-carnitine deficiency are decreased physical endurance, faster fatigue, increased fat storage, increased triglycerides in the blood.
The causes of deficiency of L-carnitine in the body are different. These may be deficiencies in the micronutrients needed for carnitine synthesis; pregnancy and lactation; impaired intestinal absorption; veganism and vegetarianism; diseases such as diabetes, heart disease, hyperthyroidism, renal failure, etc.
Harm from L-carnitine
Among the most common side effects of L-carnitine are increased blood pressure, increased heart rate, fever and diarrhea. For this reason, the optimal daily doses should not be exceeded and the rest period should be observed.
