Supplements or how to take l carnitine in athletes.
Before talking about how to take l carnitine, dosages and other nuances, you should find out what this substance is.
What is l carnitine?
L-carnitine is an amino acid that plays a special role in the process of breaking down fats and generating energy. It delivers fatty acids to the mitochondria, which are located inside the cell, where they are subsequently “burned”. The most valuable qualities that doctors attribute to this substance are its ability to lower the amount of fat in the body and increase the amount of energy that can be expended during physical exertion. Due to these features, the best l carnitine is used in the complexes provided for various diets, as well as as nutritional supplements for athletes.
It is known that taking l carnitine is especially useful for physical exertion, because:
1) Increases the amount of fat involved in the work of muscles at the same time as saving carbon, which allows to extend the time allotted for physical activity;
2) When used before exercise, it reduces the amount of accumulated lactic acid, therefore, it prolongs the time of active work of muscles without feeling tired;
3) It is important to replenish the reserves of this amino acid , since taking l carnitine means relieving the pain that arises as a result of intense physical exertion.
Most diets are based on low-calorie food intake and active sports training. But sports must always be practiced, and not just during the diet course. Therefore, most women quickly gain lost pounds. That is why l carnitine has recently been used to “burn” fats, which makes it possible to get rid of excess fat and preserve the building material necessary for the body in the form of proteins and glycogen.
Daily Norm L Carnitine
Every day, a person should consume 200-500 mg l of carnitine. With active muscle work and stress, more than 1200 mg of this amino acid may be required. Athletes pay special attention to this. Therefore, for them, the intake of l carnitine per day is about 9 g. Since conventional food products (mainly meat, milk, dairy products) do not allow the liver and kidneys to synthesize such an amount of this valuable substance, it is necessary to take it in the form of special additives.
Dosage
If you want to consult a specialist on the question “How to take l carnitine?”, You will be told that the reception is carried out twice a day before breakfast and before dinner. Do not neglect this condition, since taking l carnitine at night can lead to insomnia.
The optimal daily norm of any person is from 0.5 to 2 g per day. This amount of amino acid is quite enough and it is not worth exceeding the indicated norm. The first course of admission is 4-6 weeks, then it is recommended to take a break for a couple of weeks. The end of the break is a sign that the reception can be resumed.
Any athlete knows how to take l carnitine, because its reserves cannot be restored with food. Its consumption allows you to strengthen the heart, reduce the content of subcutaneous fat, and also increase the stamina of the body. For sports loads, the best l carnitine in an amount of 1-3 g daily is recommended. The norm varies depending on the sport and the intensity of training.
Do not think that l carnitine is harmful to the body, since medical tests have not revealed any side effects from taking it. And there is nothing dangerous even in the long-term intake of large quantities of this amino acid.