Alright peeps, carnitine is this little colourful substance you can put in your gym hydrator for free right? Mhm, no. It is a million times more powerful than just a pseudo fat burner. It is a vital substance for your whole (fatty acid) substrate flow in every cell and the krebs-cycle. Carnitine is not a big topic, though. It’s cheap, effective and for your overall well being a must have. Does it increase your isocaloric baseline? No, of course not. But it’s a substance that is most of (if not all) the time lacking in the mitochondria cycle and will provide you with a better “energy management” for ALL your cells. And that counts.
Carnitine in Food?
You can think of carnitine as the little brother of creatine. It’s a an amino acid derivate that “can” be synthesised by the body from l-lysine and l-methionine. But as always: This small amount is never enough and just a cry for help to get it from outside aka. supplement it or eat a lot of MEAT. Exactly, just like creatine, carnitine (carnis? anyone latin?) is found in big amounts of meat and fish. That fact alone should make you want to supplement it, just because it makes intuitional sense.
Carnitine and your Metabolism (L CARNITINE FAT BURN AND MUSCLE GROWTH STUDY 1)
So carnitine plays a key role when it comes to fatty acid oxidation in your mitochondria. Think about it like this: Your mitochondria wants to create energy in form of ATP through the krebs-cycle all the time. It does not “care” how, so it makes the best of everything available to it. You are burning all substrates (fat, glycogen, “protein”) all the time in greatly varying degrees. That depends on the state you are in (supermuch energy needed right naow??). Creating energy from carbs needs less oxygen than from fats. Broken down protein jumps in and has to help when your energy delivery is “fu!ked” and at it’s limits. So when working out or running or doing cardio you want to use as many fatty acids as possible to create energy and therefore burn fat. When fat is broken down and becomes energy in your cell, theres a molecule that’s left over and blocks further fatty acid influx: CoA inside the mitochondria. Long chain fatty acids have a CoA attached to them which cannot go inside when the CoA pressure is too high.
Long (chained fatty acid) story, short: If you want to optimise you long chain fatty acid oxidation (like all stored fat in your body that is released into your blood flow), carnitine is your must have stack addition. To improve fatty acid oxidation, coffee and intermittent fasting are a good place to start. (To improve the fatty acid oxidation, the Shred101, FatToRipped and Beef Liver might be helpful here)
Since fatty acid oxidation is the main reason for free radicals, every enhancement of your oxidation leads to less oxidative stress and therefore less risk of cancer. More true than ever with l-carnitine.
Performance in the Gym (and life) (L CARNITINE FAT BURN AND MUSCLE GROWTH STUDY 2)
As you can certainly guess, the energy levels in the gym will increase as a whole during the workout due to better fatty acid oxidation. In addition to this, the ability of your liver to metabolise lactate is enhanced and therefore a real booster for ever struggling athlete + there are a tons of genes activated that increase your fatty acid oxidation by breaking down fatty acids (LPL) and much more awesome stuff (PPARalpha, FABP3, ACAT 1 etc.).
“mitochondrial flux during high intensity exercise, thereby reducing muscle anaerobic ATP production. Furthermore, these changes were associated with an improvement in exercise performance.” Tell me more about carbing up all day. What about your beta-oxidation rate?
Pretty cool: Your overall ATP levels are increased by 30-40%.
More fatty acid energy flow? Sounds (as always) like more mitochondria! TFAM increases your mitochondria up to 40% and you know how good those are to promote a long, lean and powerful life.
Don’t forget the increased insulin sensitivity enhancing effects you get by becoming more flexible in your metabolism and substrate management and insulin signaling.
So acetyl-l-carnitine lowers your triglyceride flow in your blood vessels by making your cells more efficient in burning fat as a substrate. Furthermore, carnitine helps blocked cells full of CoA to run smooth and like the little beast they are. Sounds like a real allrounder about fatty acid oxidation, but as you know: It is all one, so your whole metabolism and substrate efficiency benefits. + #GeneTranscription So the L carnitine fat burn studies show us: Carnitine is the substance to go with forever. As a bonus, it is nootropic and lets you think faster and peak your IQ test performance. To improve your insulin sensitivity, you should also look into citrulline malate, beetroot and creatine monohydrate.
So go kill it with overall optimisation and the shuttle system for all fats in- AND ATTATCHED (long chain!) to your body.
Usage and Dosage
Theres no side effects to even high dosages, as with creatine.
So, if creatine is the king of carbs->ATP->energy, carnitine is the king of fats->ATP->energy. Both are brothers for ultimate health and metabolic awesomeness.
1-3g in the morning will suffice and at every other moment before eating fatty foods or working out/ running. I recommend it before walking around, too! Absolute must have. Don’t let the lack of carnitine Hold You Down!
“Carnitine can’t be overlooked. The underdog of your metabolic optimum in the shadow of creatine. The younger brother strikes back hard, though.”
To recap, 2g L Carnitine a day activates 73 genes of your fatty acid metabolism and has got nootropic effects. It also promotes insulin sensitivity: