500g L-Carnitine L-Tartrate 4 Fat loss & MuscleRecovery

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Carnitine works by transporting fat (long-chain fatty acids) into the mitochondria (our energy generators) so they can be burned – this produces the energy rich ATP.  Once the energy is burned, carnitine transports the toxic compounds back out of the mitochondria.  It is thus essential for the supply of energy to the muscles.

Does it work?

L-Carnitine continues to be the subject of much debate among the scientific community, with both supporters and sceptics.  There are three main areas where it is claimed to be of benefit. Obviously fat loss but also improving athletic performance and post-workout recovery.

Fat Burning

Research on both animals and humans has demonstrated that carnitine can increase fat oxidisation. Perhaps the most compelling study found a significant increase in fat oxidation where twelve volunteers took 3 grams of carnitine for 10 days on a regular diet.  The carnitine led to a dramatic increase in fat burning while maintaining muscle (no decrease in protein catabolism).

Improved Performance

There are two factors that fuel claims of improved performance from carnitine supplementation; firstly, decreased concentrations of carnitine in muscle can lead to impairment in muscle function.  Secondly, carnitine is effective in helping people who are recovering from various illnesses to tolerate exercise better.

Much research points to the benefits of carnitine in endurance sports. Carnitine enhances aerobic performance, allowing athletes to exercise longer without fatigue. In one study, trained runners given 2g of carnitine per day increased their peak running speed by a remarkable 5.7 percent.

Recovery

The latest evidence for carnitine concerns its role in post-exercise recovery.  Two recent studies have found that carnitine supplementation improved recovery from exercise. Dr. Kraemer continued his studies and in 2006 found that supplementing with carnitine for 21 days increased androgen receptors, which is known to stimulate muscle growth through protein synthesis.

L-Carnitine L-Tartrate

It is important to remember that dietary carnitine is easily obtained from foods such as meat, particularly beef, sheep, and lamb. However with supplemental carnitine, it does come in two forms, L-Carnitine and D-Carnitine; only the L form is biologically active as the body cannot use D-Carnitine, and there is some evidence to suggest that D-Carnitine may in fact be harmful.

 

However lately there has been increasing interest in L-Carnitine L-Tartrate (which has had 7822 studies listed) as evidence supports that it increases protein synthesis and anabolic response better than other forms of carnitine, making it ideal for bodybuilders or those wanting to lose fat whilst building muscle.  In a study which compared the bioavailability (how much is available for the body to use) and absorption rates of a range of different forms of carnitine, the following was observed:

 

Bioavailability was similar for free L-Carnitine and the L-Carnitine salt L-Carnitine L-Tartrate, while those of the ester version of Carnitine (Acetyl L-Carnitine) was lower.

 

L-Carnitine L-Tartrate was also shown to be absorbed faster than the other L carnitine compounds.

 

How to use it

Recommended dosages vary quite widely, but are usually between 1 and 3 grams per day.  Usually take in 1g doses upon rising, 1g pre and post workout or 1g 20-30 minutes before a meal. However the most important time to use L-Carnitine L-Tartrate is with your post workout meal, as this increases recovery and muscle growth.

 

Bottom Line

Thus it would seem that the best carnitine today for those wanting to improve body composition, recovery and performance is L-Carnitine L-Tartrate for its ability to improve protein synthesis aswell as the added benefits of bioavailability and improved absorption rate.