In sports nutrition, L-carnitine is called vitamin B11, which is produced by the human body when eating protein foods. The properties of levocarnitine allow the body to quickly convert fats into energy, which makes it widely used in bodybuilding as a dietary supplement.
What types of l-carnitine are best for weight loss
Sports nutrition manufacturers offer liquid and solid formulations with elcarnitine.
- Various drinks, syrups, cocktails and ampoules are sold in liquid form. In the composition of such drinks, acetyl-levocarnitine is necessarily present. The liquid supplement is convenient to consume before training and tastes good. Nevertheless, the concentration of the active substance in such a product is low, and the product itself is more expensive than other forms of drug release.
- L-carnitine tablets are easier to find on the market in their pure form, although some manufacturers may add a sweetener to make the tablet easier to consume. The drug must be taken with water or unsweetened juice, so athletes will have to grab a suitable drink for training. Unlike liquid L-carnitine, the tablet takes about 30 minutes to be absorbed. The same applies to l-carnitine capsules.
How to properly take l-carnitine for fat burning
The use of l-carnitine allows you to burn fat faster in the body. However, lovers of magic recipes and universal diets will not be able to lose weight quickly just by taking supplements and lying on the couch. For elcarnitine to work, intense training is required. The body starts the process of burning fat after an hour of aerobic exercise, and the supplement allows you to start this process in half an hour of exercising on a treadmill, stationary bike or other type of workout.
How to take L-carnitine while exercising? First of all, forget about trendy weight loss diets and accustom yourself to protein foods. Second, stick to dosage and avoid side effects. Thirdly, you can combine the supplement with other types of sports nutrition, but the most effective is the intake of elcarnitine with the amino acids of the BCAA complex.
L-carnitine dosage
An adult's body requires 0.2-0.5 g of l-carnitine, and with heavy physical exertion, this number increases to 1.5-2 g. A certain supply of the substance is contained in the liver and striated muscles, some more comes from food, rich in protein, but this volume of l-carnitine for athletes is rarely enough, for which sports supplements are used. The exact dosage of the drug is indicated on the package, but there are general recommendations.
- Liquid l-carnitine for women and men is used in a volume of 5 ml three times a day. Also, athletes can drink a daily dose at one time half an hour before training.
- The dosage of tablets and capsules varies depending on the concentration of the substance and is 250-500 g three times a day or 1000-1500 g before training. If this amount is not enough, after consultation with a therapist or sports doctor, the dosage can be increased to 2000-2500 g.
When to take l-carnitine
Preparations with l-carnitine are taken according to various schemes. So, capsules and tablets are often consumed on an empty stomach in the morning, before training, or after training. The daily dosage is divided into 2-3 portions and is 0.5-2 g. It does not make sense to exceed the dosage: the excess of the drug is excreted naturally and does not bring any benefit.