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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Benefits of L-carnitine

Antioxidant effects
L carnitine has anti oxidant effects and does provide protection to the cell membranes from oxygenated products. This anti oxidant activity provides maximim protection to the heart at cellular levels and does play a role in the prevention of atherosclerosis.

Effects on diabetes
L carnitine has been shown to improve blood sugar control in diabetics. It has been known that supplementation of L carnitine with insulin also leads to a lowering of blood cholesterol.

Food sources
The highest concentrations of L carnitine are found in red meat and dairy products. Other sources of carnitine include:

-nuts – almonds, pea nuts
-seeds- pumpkin, sunflower, sesame
-legumes- beans, peas, lentils
-vegetables - artichokes, asparagus, beet greens, broccoli, brussels sprouts
-spices- garlic, mustard greens, okra, parsley, kale
-fruits- apricots, bananas
-cereals-buckwheat, corn, millet, oatmeal, rice bran, rye, whole wheat, wheat bran, wheat germ
-miscellaneous- bee pollen, brewer's yeast

Uses

Except for some congenital conditions where L carnitine deficiency is noted, there are no other medical disorders which are treated with L carnitine. In any case, L- carnitine is recommended for some medical disorders with the belief that it may be beneficial. These conditions include:

- Heart disease, heart failure
- Those with elevated cholesterol
- Peripheral vascular disease
- Eating disorders
- Alcohol related liver disease
- Renal failure
- Infertility
- Chronic fatigue syndrome
- Dementia

Its use in sports athletes is controversial.

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L Carnitine and BodyBuilding

L carnitine is widely consumed by body builders and athletes. The L-carnitine fad started about 20 years ago and some believe that it is a magical supplement. L-carnitine is a naturally occurring amino acid which is essential for the metabolism of fat. It also functions as a transporter of fatty acids into the mitochondria. Fats are essential for energy for many tissues in the body. For organs to survive, fats have to be transported across the membranes and this is supported by l carnitine.

Physiology

In experimental studies L carnitine has been shown to stimulate burning of fats as fuel and spares glycogen. It is felt that this selective action of L-carnitine may provide endurance and stamina.

L carnitine is normally synthesized in the liver and kidney from a combination of two other amino acids- lysine and methionine. The majority of L- carnitine is found in the muscle tissues. L-carnitine is also available from ingestions of foods like red meat and dairy products. Despite the wide spread belief that L- carnitine deficiency is common, this is extremely rare in real life.

Some rare individuals may develop deficiency of carnitine because they cannot properly absorb this nutrient from foods that they eat. Carnitine deficiencies may be caused by genetic disorders, liver or kidney problems, high-fat diets, certain medications, and low dietary levels of the amino acids lysine and methionine (substances needed to make carnitine). Carnitine deficiency may cause symptoms such as fatigue, chest pain, muscle pain, weakness, low blood pressure, and/or confusion. Despite some reports, carnitine deficiency is extremely rare and requires laboratory testing for confirmation. When low levels are suspected, the amino acid is best obtained from foods, rather than tablets.

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