Known as a fat-burning supplement, L-Carnitine has become popular with people who are aiming to lose weight.
L-Carnitine is now one of the favorite supplements, namely, for athletes or those who practice phisical exercice. But does it really work?
Over the past few years, interest in L-Carnitine has increased. L-Carnitine is a substance that plays an important role in fat metabolism, transporting long-chain fatty acids, to the mitochondria (the site of energy production in cells), thus contributing to fat combustion.
What is L-Carnitine?
L-Carnitine is synthesized in the liver and kidney from the amino acids lysine and methionine. Besides being produced by the body, it is possible to obtain L-Carnitine through diet and supplementation.
In food, it is present in greater concentration in red meat, from which also comes its name (carnitine). It is also present in eggs, fish, dairy, and more food but in very small quantities.
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Benefits of L-Carnitine in sport (and not only...)
- Promotes the use of free fatty acids to obtain energy;
- Promotes faster recoveries;
- Power to performance;
- Saves muscle glycogen;
- Helps in metabolizing fat and controlling weight;
- Helps in the elimination of free radicals.
In addition, several studies have shown that L-Carnitine can help in the treatment and prevention of heart disease, chest pain, high cholesterol, chronic fatigue syndrome, male infertility, obesity and diabetes.
How and when to take it?
The recommended daily dose of L-Carnitine is between 2-3g daily.
It should preferably be taken just before the workout being used, about 30 to 60 minutes before training, is also a good option.
By Joana Correia, Nutritionist
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