Role Of L-Carnitine In Enhancing Athletic Performance

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rom specialized training regimens to cutting-edge supplements, there is no end to the lengths sportsmen will go to improve their skills and abilities. One supplement that has been gaining notice these days is L-Carnitine, which purportedly boosts athletic performance.
But is this nutrient all it claims to be, and if so, how does it work?
Let us delve into how this amazing nutrient gives you an edge in athletic performance…

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WHAT IS L-CARNITINE?

The word ‘Carnitine’ came from the Latin word ‘Carnis’, meaning meat. L-Carnitine is a conditionally essential nutrient that has an important role in energy production within the organism. It is synthesized in the liver and kidneys from two amino acids, lysine and methionine. 

L-Carnitine is mainly found in animal foods, such as fish, meat and dairy products.

Only 25% of Carnitine comes from endogenous synthesis. L-Carnitine is stored mainly in skeletal muscle, owing to its high density of mitochondria and increased energy requirements.

Supplementation can significantly enhance the availability of L-Carnitine, especially for athletes who require more energy for greater work.

Now, let’s understand L-Carnitine’s role in boosting athletic performance…

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L-CARNITINE BOOSTS ENERGY & ENDURANCE

Athletes seek ways to increase their energy levels. L-Carnitine excels in this area by optimizing the use of fat as fuel. L-Carnitine transports long-chain fatty acids into the matrix of mitochondria which is the site for beta-oxidation (where fatty acids are broken down into acetyl COA). Beta oxidation provides a large proportion of the energy requirement of skeletal muscle.

By transporting fatty acids into mitochondria for energy conversion, it helps your body tap into its fat stores efficiently. L-Carnitine helps ensure the muscles have a steady supply of fuel to power through workouts. Sustained energy availability can lead to reduced reliance on glycogen stores, allowing athletes to train harder and longer without hitting the wall.

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L-CARNITINE REDUCES MUSCLE FATIGUE

Muscle fatigue is a common obstacle many athletes face. By facilitating the conversion of fat into energy, L-Carnitine helps sustain energy levels, preserve glycogen stores, helps delay the onset of fatigue and allows you to push harder for longer.

L-Carnitine has been shown to increase oxygen supply to muscles (thereby optimizing muscle performance) and reduce the buildup of lactic acid (thereby reducing muscle acidity) which is a primary cause of muscle soreness and fatigue.

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L-CARNITINE PREVENTS EXERCISE-INDUCED MUSCLE DAMAGE

Exercise-induced muscle damage and subsequent soreness can have a significant impact on exercise performance by limiting training performance.

High-intensity exercise elevates metabolism and results in the production of reactive oxygen species. L-Carnitine with its antioxidant and anti-inflammatory properties helps reduce markers of muscle damage such as creatine kinase, and myoglobin, in athletes following intense exercise and helps reduce muscle swelling and soreness.

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L-CARNITINE PREVENTS MUSCLE LOSS

By optimizing fat metabolism, L-Carnitine ensures that the muscles have a readily available source of fuel during exercise. This can prevent the breakdown of muscle protein for energy, which is a common cause of muscle loss. By reducing oxidative stress and inflammation, L-Carnitine can help to protect against muscle breakdown. 

As indicated by studies, L-Carnitine supplementation increases the level of androgen receptors on muscle cells, thereby improving protein signalling, needed for recovery after exercise. Also, L-Carnitine spares the amino acid usage as a source of energy making them potentially available for new protein synthesis.

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L-CARNITINE INCREASES MUSCLE RECOVERY

A primary factor that counts to successful exercise adherence is the level of recovery attained before initiating subsequent bouts of exercise.  L-Carnitine supplementation can lead to reduced fatigue, allowing you to push yourself harder in your workouts. By increasing energy availability for muscle contraction, reducing fatigue, and reducing the markers of muscle damage, L-Carnitine promotes greater perceived recovery from muscle soreness and helps you bounce back faster after workouts.

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L-CARNITINE HELPS MAINTAIN LEAN PHYSIQUE

Maintaining a lean physique plays a crucial role in overall performance on the field, court, or track. L-Carnitine increases the breakdown of stored fat and allows athletes to sustain longer and more intense workouts. This increased calorie burn during prolonged activity promotes greater fat loss over time and supports leaner body composition. 

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HOW TO INCORPORATE L-CARNITINE INTO YOUR ROUTINE?

• L-Carnitine is an extensively researched, safe dietary supplement which is well-tolerated by most individuals.

• L-Carnitine supplement is available in various forms, including powder, capsule, and liquid.  
  

• Add L-Carnitine to your pre-workout routine (30-60 minutes before your workout).  
  

• 1g-3g is a safe recommended daily dosage of L-Carnitine.
  

• Whether you choose powder, capsule or liquid form, the benefits of L-Carnitine are undeniable. 

• The nature of your training, the length of supplementation and your diet type influence the response to L-Carnitine supplementation. 
  
  

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AS-IT-IS & ATOM L-CARNITINE

AS-IT-IS L-Carnitine powder is a 100% authentic, dope-free, unflavoured, vegetarian, single-ingredient supplement. AS-IT-IS L-Carnitine capsules are 100% pure, unflavoured, vegetarian, single-ingredient, dope-free supplement.

ATOM L-Carnitine liquid is a 100% vegetarian, dope-free, 100% vegetarian supplement which comes with zero added sugar, and zero carbs. The supplement is packed with vitamin B6 and vitamin B12 and comes in delightful flavours, it is a particularly preferable option for those who dislike unflavoured powder versions or swallowing pills. 

When it comes to optimizing athletic performance, L-Carnitine isn’t just a supplement – it’s a game changer...

From energy production to faster recovery, L-Carnitine proves that sometimes, it’s small but mighty nutrients that make the biggest difference…

Reference:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5872767/
https://pubmed.ncbi.nlm.nih.gov/31561944/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3644392

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