Carnitine is a substance that the body makes from two amino acids, methionine and lysine. The body also requires vitamin B6 and B3, vitamin C, iron and certain enzymes to complete the manufacturing process. Carnitine acts mainly on the transport of fat molecules to the mitochondria, which are the muscle cells that will allow the production of ATP, the energy used by muscles. Carnitine therefore has a major role for muscle function.
The body produces carnitine in the liver and kidneys. Carnitine supplement is made in the laboratory and put on the market in the form L-carnitine , water soluble or acetyl-L-carnitine which is fat soluble. Just like this you need to have all the Phenq ingredients also.
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It is easy to understand the interest of athletes for this type of product since it could improve the use of lipid reserves, causing the melting of excess fat and limiting the use of glycogen, improving performance. Carnitine is also said to have vasodilator properties that promote oxygen transport, as well as a possible impact on muscle growth and recovery.
Where to find carnitine?
Part of the body’s carnitine is synthesized from the amino acids and vitamins provided by the diet. But another part is directly contained in the food itself, such as red meat or dairy products. It is also possible to find in avocado and tempeh (fermented soy). This is how about 20 to 200mg of carnitine is provided to the body through the modern diet.
Carnitine can also be provided by supplementation. As such, studies on carnitine use higher doses of several grams to those transmitted by food. The doses contained in the supplements are therefore 500mg to 2g. But it should be noted that the absorption of these supplements is much less than the carnitine contained in food. The latter is absorbed at about 75% while the supplements are assimilated from 5 to 18%.
The interest of carnitine for athletes
When we know the function of carnitine in the body, we can easily speculate on its effectiveness in the elimination of fat and improved performance. And it is for this purpose that many athletes consume.
Some studies have actually pointed to beneficial effects of this kind, but the studies that followed did not fix these results, others even showed different effects such as the increased use of carbohydrates compared to fats. Some studies also show more disturbing effects but they are limited to an animal experiment not comparable to that on humans.
The interest of carnitine in sport therefore remains controversial. In addition, it is necessary to highlight the difficulty of actually increasing carnitine levels by supplementation, the absorption of which is rather low. It can also be noted that the effects vary according to the users, who are more or less sensitive to them. Nevertheless, carnitine could show more marked effects in overweight people and beginner athletes. Finally, it is obvious that people with carnitine deficiency, which may be the case of vegetarians and vegans, can probably benefit from this substance. In this case, carnitine supplementation may be considered.