L Carnitine and BodyBuilding

Bodybuilding

On the supplement market, there are literally 100s of products that contain L- carnitine. The ads always claim that L carnitine can increase exercise performance, make the body slim and improve endurance to exercise. And the one common theme in all formulations is that L carnitine burns fat and thus, increases energy.

Despite 30 years of solid research, the data on L carnitine are mixed. Both negative and positive results have been observed with the use of L carnitine in human studies. The theory that more is better is simply wrong. Carnitine is readily available from meat and dairy products and the need for supplements is completely unnecessary. The amount required for physiological functioning are so small that one can easily get all the L carnitine required by eating almost any type of food. The physiology of the body is intricately designed such that excess is simply removed. Many other studies of L carnitine in sport athletes have found it to be ineffective. Researchers have looked at effects of l carnitine on endurance muscle build up, loss of weight and energy release; and have found no difference compared to placebo. However, if L carnitine deficiency has been demonstrated, then one will benefit from supplements.

Weight loss

Although L carnitine has been marketed as a weight loss supplement, there is no scientific evidence to date to show that it improves weight loss. Many studies have shown that l carnitine has little or no effect on the body weight. Even after consumption of L carnitine for more than a year, no effects were seen on the waist line or loss of fat. Most experts believe that L carnitine is an unnecessary ergogenic aid and a waste of money.

Available Forms

Carnitine is available as a supplement in a variety of forms, but only L carnitine (alone or formulated as to acetic or propionic acid) is recommended.

- LC carnitine is the most widely available supplement and least expensive
- L-acetylcarnitine (LAC) is sold for the treatment of dementias
- L-propionylcarnitine (LPC) is sold for the treatment of heart problems and other
vascular disorders

Most experts do not recommend D-carnitine supplements because of the undesirable side effects. L carnitine is sometimes used in hospital parenteral nutrition therapies.

Dose

L carnitine is relatively safe and the average dose varies from 500-2000 mg/day

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