How to take L-carnitine correctly for weight loss and active fat burning

How to take the supplement correctly. Required dosages of creatine. What can you mix it with? Do I need a break from taking it? A lot has been said about the benefits of creatine. This is an effective and powerful substance that is capable of many things - rapid muscle recovery, providing the body with energy, additional strength and endurance. Taking creatine allows you to perform 100% of every workout and get the maximum effect. But all this is possible only in one case - you must take creatine correctly. The variety of different theories often confuses professional athletes. Let's figure out where the truth really is.

How does the supplement work?

pharmachologic effect

The natural substance l-carnitine, related to B vitamins, is synthesized in the body and is found in muscles and liver. Levocarnitine is responsible for the transport of fatty acids into mitochondria and promotes the formation of ATP - that is, energy. With additional intake of the supplement, the breakdown of fatty acids is accelerated to produce energy, both during exercise and for the functioning of the body.

Indications

In sports, they drink the drug to combat excess weight and to obtain additional energy. In medicine it is used for L-carnitine deficiency in the body of adults and children, for diseases of the kidneys, cardiovascular system and gastroenterology, for high acidity and gastritis.

Side effects and contraindications

Although the substance is not harmful, since it is synthesized by the body independently, exceeding the daily norm and a long course can impair kidney function; a sign of a side effect of the drug will be a feeling of inflammation in the kidney area. You should stop taking the supplement immediately.

Individual intolerance to the drug, which is accompanied by vomiting, nausea, increased blood pressure, a strong smell of urine, and convulsions, cannot be ruled out. If you have symptoms of individual intolerance, you should stop taking L-carnitine.

Important! Do not exceed the daily dosage of the drug. Do not consume expired or spoiled product.

ARGININE

Arginine is an amino acid discovered by scientists completely by accident. There was a mix-up of medication in the treatment of patients. We used a drug based on arginine, as a result of which there was a positive trend. This attracted attention to the study of this supplement. Let's immediately look at the beneficial effects of this amino acid:

• participates in cell division, wound healing;
• removes toxins from the body;
• increases performance (cerebral and physical);
• improves oxygen transport to tissues;
• promotes accelerated muscle recovery.

For people who are active in the gym, arginine is an excellent growth hormone stimulator. Like L-carnitine, it is present in the body. With stress or increased physical activity, a pronounced deficiency of arginine occurs. Its source among foods can be: meat, eggs, fish, nuts, legumes, raisins, etc. An excess in the body leads to diarrhea, nausea, and weakness, so the dosage must be observed. There are contraindications:

1) severe dysfunction of the liver and kidneys;

2) pregnancy;

3) herpes;

4) not recommended for children under 3 years of age.

Conclusion

Arginine is simply a godsend for athletes. Women should pay special attention to it, since this amino acid, when consumed regularly, helps eliminate depression, improve performance and promotes the breakdown of fats in the body.

How to take L-carnitine correctly for weight loss?

Each manufacturer uses different forms of L-carnitine and adds different additives, so the instructions for use will be slightly different. On the packaging you can find recommendations for taking from 1 to 3 g of the substance per day.

To ensure that the drug is effective for fat burning, look at the content of pure L-carnitine in the supplement, and do not exceed 2 g (2000 mg) of pure substance per day.

There are several forms of release of the substance - in capsules, tablets, powder and liquid form. Powder and liquid forms (optional) must be diluted in water, it is best to do this before use; do not store the prepared solution for more than 2 hours.

Where is the best place to buy

Pharmacy chains, small retail outlets of nutritional supplements and sports nutrition provide a meager assortment at inflated prices.

The lowest prices for liquid L-carnitine are in the well-known online store iHerb. From other sellers the cost will be 30-50% higher. You can check it yourself.

There is a discount of up to 10% on iHerb using this promotional code:

AGK4375

Activate

The promotional code is activated in the cart after adding the 1st product and is valid only for the 1st order.

Number and methods of receptions

On training days:

1. The most effective way to use the supplement is to take 2 g of L-carnitine 30-40 minutes before strength or cardio training. During exercise, a large concentration of the substance in the body is required. It is best to take elcarnitine for weight loss before exercise, since it takes 40 minutes for the onset of action, and taking it during and after training will not be justified due to the late “ignition”, when energy is no longer so necessary. Aerobic exercise results in a greater intake of fatty acids, which means more fat is burned. Before anaerobic exercise, 2 g of the drug is also consumed, which will ensure the production of ATP, which is necessary to maintain energy during strength training. In both cases, it must be taken before training. The substance will continue to act after exercise for 2-3 hours, and will be completely eliminated from the body after 4 hours.
2. With two workouts a day, the daily norm is divided into two servings (1 g each), and taken 30-40 minutes before exercise.

Rest days

To improve fat burning on non-training days and prevent the absorption of fats from food, you need to drink 1 g twice a day. The first dose of L-carnitine is in the morning after meals (acetate is best taken before meals), the second dose is at lunch or before bed. At night, it continues its action by transporting fatty acids, so the body consumes fats rather than glycogen and muscle protein during sleep. In this case, it not only helps to reduce weight, but also prevents catabolism (muscle breakdown).

The course of admission should not exceed 2 months, the optimal course would be 1-1.5 months, after which 2-4 weeks of rest should be taken. If the results are unsatisfactory, take a rest for 2 weeks, after which you can add fat burners to the L-carnitine course. Dosage cycles are necessary so that the body does not get used to the substance, otherwise taking the drug will not give any results.

Combination with other drugs

L-carnitine goes well with other safe supplements, such as: BCAA, Omega-3, with protein; these nutritional supplements serve as excellent fat-burning enhancers.

Omega-3s have a unique molecular chain that is capable of attaching free fatty acids; together, both drugs accelerate the elimination of fats.

Protein and essential amino acids will improve muscle nutrition during exercise, enrich the daily diet, and prevent the destruction of muscle protein.

L-cartinine can and should (if you want to speed up the weight loss process) be taken together with fat burners, such as lipotropics and thermogenics.

It is important to take into account the action and side effects of fat burners, so that together the drugs provide a safe, synergistic effect of burning subcutaneous fat.

The drugs can be taken together - morning and afternoon. For example, start taking a fat burner in the morning (once a day) with 1 g of L-carnitine after meals. The second serving is taken at lunch or before training. Gradually add a second dose of the fat burner at lunchtime (after a meal) or before training (with 1 g of L-carnitine). Do not exceed the daily dosage of the fat burner, do not take the drug in the evening, even if you train late. Otherwise, you can cause insomnia, irritability, and arrhythmia.

L-carnitine is also combined with other substances synthesized by the body, including creatine. But this supplement works well for bulking purposes because creatine is able to retain fluid in the muscles, which gives them more strength to lift heavy weights. Creatine allows you to gain muscle and accumulate fluid, so it is not advisable to take it while losing weight. During the period of mass gain, a mixture of L-carnitine, creatine, gainer, and sometimes a pre-workout complex will allow you to quickly gain body weight, while the cocktail will provide energy during training and prevent the catabolic effect.

How to Take Different Forms of the Supplement

Pure 100% L-Carnitine

Pure concentrate in powder, which does not contain any additional impurities or flavoring additives, is excellent for a low-carb diet.

Only 2 g of powder is needed per day, which is diluted in water or juice (can be used during anaerobic exercise to obtain more energy from carbohydrates). For weight loss, it is better to dilute the pure form in 200 ml of water and take it an hour before training. It starts working in about 40 minutes and the effect lasts for 3 hours. If necessary, the daily dose can be divided into two doses (morning, afternoon or evening) of 1 gram each.

Liquid

You should not choose this particular form if you want to lose weight.

There are a number of reasons for this, firstly, this form of concentrate contains carbohydrates (sugar), during the period of fat burning it is necessary to significantly reduce simple carbohydrates, and you should not take them additionally from sports supplements.

This form is taken ready-made (one measuring cap) or mixed with a small amount of water. Typically, 1 serving of this form contains 1000 - 1500 mg of L-carnitine; 2 such servings may be required per day, which can be taken before training, or in the morning and at lunch.

The liquid form should also not be taken at night, since the simple carbohydrates in the composition will turn into fat, and this strongly contradicts the properties of L-carnitine, which is supposed to fight fat. Also, do not dilute the substance with anti-obesity drugs (for example, reduxin), which are only available with a doctor's prescription.

Liquid concentrated L-carnitine is more suitable for strength training, since the carbohydrates in the composition will add additional energy, and the body will burn carbohydrates rather than fats. Therefore, this form is more suitable as an energy drink than as a weight loss accelerator.

In capsules

The capsule form of L-carnitine is also pure, without additives, impurities, or sweeteners. The capsule usually contains 500 mg of L-carnitine, 4 of which are required per day. Before training, the daily dose is taken once within 30-40 minutes. On rest days, the supplement is taken 2 capsules 2 times a day after meals (the first dose in the morning, the second at lunch or at night). Capsules are washed down with a glass of water.

Powder

The powdery (crystalline white) substance is diluted with water or, if desired, juice. Manufacturers add vitamins, additional fat burners (guarana, ephedrine, caffeine), and taste enhancers to this form. One serving is equal to one scoop provided by the manufacturer. Athletes need to dilute a portion (no more than 2 g of L-carnitine) in 250-300 ml of water, take 40 minutes before training.

In tablets

This form of L-carnitine is found in pharmacies, its disadvantage is the small dosage of the substance in one tablet, so the pharmacy form is not as profitable and convenient to take, unlike sports nutrition supplements. The drug is taken according to the instructions, not exceeding the daily dose. It is also taken once before training 30-40 minutes, or on rest days (the daily dose is divided into two doses). The drug is taken with water.

In ampoules

This is a form of highly concentrated liquid L-carnitine, ready to use. If desired, the ampoule can be diluted in a glass of water. Take one ampoule 40 minutes before training. Different manufacturers have very different ampoules in composition and dosage. For one company, one ampoule can contain from 1000 mg, for another – up to 3000 mg of the substance. You can also find pure forms, or with the addition of carbohydrates (fructose, lactic acid). For weight loss, you should choose a form without carbohydrates, with a dosage of 2000 mg of the substance in one ampoule.

L-carnitine tartrate

This is a non-ester form of l-carnitine and tartaric acid, is quickly absorbed in the body, unlike L-carnitine, it is retained in the blood longer. The form is often found in many sports nutrition manufacturers. It is better to take this group for weight loss in capsules or in pure (100%) powder, as usual, without exceeding the dosage of 2 g per day.

Acetyl

The ether form of L-carnitine with the addition of an acetyl group. This form is absorbed faster compared to L-carnitine, but is also excreted much faster. It is also often used in sports nutrition, since L-carnitine, after taking this form, does not stay in the blood for a long time, it is better to prefer the non-ester form (L-carnitine, L-carnitine tartrate).

Propionil

An ether group with the addition of a propionyl group. Like acetyl, this group is quickly absorbed, and the effect of the ester is not prolonged. The shape is not often used by manufacturers.

Fumarate

Contains a fumaric group, which improves the absorption of L-carnitine and has antioxidant properties.

Conclusion: Which form is better?

For weight loss, you should choose non-ester groups (pure or tartrate), they are absorbed in the body much better than essential ones, and the carnitine content in the blood after taking these supplements is much higher.

You should choose capsule or pure (100%) powder forms. Either form of carnitine works much better when taken in a daily dose 40 minutes before exercise, but they work differently.

The highest concentration of the substance in the blood is precisely after taking pure L-carnitine; its pharmacological effect is much higher compared to other groups, and is most preferable for weight loss. The main thing is not to exceed the dosage of 2000 g per day.

How to take it for girls

The substance acts equally in the male and female body, and the dosages are also the same for everyone. There is no difference in reception. It is important to adhere to the daily norm, take the substance on time and balance the diet by reducing the amount of fat in the diet.

Conclusion: for weight loss, you should choose non-ester groups (L-carnitine and L-carnitine tartrate), they are absorbed in the body much better than essential ones, and the carnitine content in the blood after taking these supplements is much higher. You should choose these forms in capsules or as pure (100%) L-carnitine powder.

What results should I expect?

L-carnitine itself is not capable of burning fat; it is a transporter of fatty acids to produce energy, which is necessary for productive training aimed at burning fat.

The benefit of the substance is that it accelerates energy production by 50%, the body immediately “takes” fats, instead of consuming glycogen. During the first 20 minutes from the start of training, muscles burn glycogen (carbohydrate), only then they begin to burn fats as fuel. With L-carnitine taken before training (from the moment the substance begins to act), the process of using fat begins immediately. This means that the supplement accelerates the fat burning process twice as fast.

L-carnitine works much more effectively with fat burners and a high-protein diet. An integrated approach - supplements, nutrition and training - can lead to a loss of 3-5 kg ​​per month.

Possible side effects

Since the L-carnitine molecule is natural, adverse events from its use occur extremely rarely. However, it is advisable to monitor for the occurrence of drug-related symptoms:

• allergic skin rash, angioedema, itching;
• muscle weakness with concomitant kidney disease;
• pain in the stomach, nausea;
• stool disorder;
• increased seizure activity in patients with epilepsy.

If side effects occur, it is best to stop using the dietary supplement before consulting your doctor.

Recommendations for losing weight

Balance your diet

The diet should contain a minimum of fats (10-20%), proteins (50-60%), carbohydrates (30-40%). The balance of nutrients will eliminate the possibility of gaining excess fat, reducing carbohydrates (excluding simple sugars) will provide an energy deficit, and this will speed up the process of using fats for the body’s energy needs. You should not take L-carnitine with fatty foods, including animal fats; consume only unsaturated fatty acids (Omega-3, 6, 9).

Increase your cardio

Aerobic exercise will allow you to use fats faster with the intake of L-carnitine for fuel. In addition to strength training, add 3-4 cardio sessions per week. You can also combine cardio and strength training on the same day. In this case, take one serving of L-carnitine (1 g) before cardio 30-40 minutes, the second before strength training. The average duration of cardio training should be 40-45 minutes of intense exercise.

Another effective way to burn fat with L-carnitine is to perform two cardio workouts a day for 30-40 minutes. Before your first morning workout, take 1 g of L-carnitine 40 minutes before doing cardio on an empty stomach, this will speed up and increase the amount of fat burning. The second workout is performed before bed, in the evening. Take 1 g of the substance 40 minutes before the second cardio, do not eat after exercise. It is allowed to take a serving of BCAAs to prevent muscle burning. Drink plenty of water throughout the day.

3. Do circuit and interval training

When training for endurance, you can burn fat faster, because when training with a high number of repetitions without rest, much more energy is needed, which will be used from fat depots. You need to consume L-carnitine according to the usual regimen - 2 g of the substance 40 minutes before training.

Leaders among manufacturers

According to the analysis of the lists of the best L-carnitine manufacturers in recent years, the ten most reliable can be identified: NOW Foods (USA), Solgar (USA), SAN Nutrition (USA), Bioteck USA (USA), Nutrex Research (USA), GAT (USA ), Optimum Nutrition (USA), Pro Supps (USA), UNS (Poland), GNC (USA).

Companies with a long history of producing dietary supplements and sports nutrition use high-quality raw materials, proven recipes and high-tech equipment. The search for the optimal price-quality ratio should begin with the products of these manufacturers.

Carnitine content per 100 g in natural products

Of course, it is impossible to replenish the L-carnitine content from natural products for fat burning. Rather, the products will promote weight loss due to their high protein content and, most importantly, the absence of carbohydrates.

Table of foods high in elcarnitine

Since the highest content of the substance is in lamb, it is not worth consuming it often, due to the high content of fats, which should not be consumed when losing weight. Remember about the balance of nutrients, eat foods rich in protein, and it is better to get your daily dose of L-carnitine with pure forms of sports nutrition supplements.

Remember that L-carnitine is not a “miracle” pill that will help you lose weight without much effort. The substance is only an assistant for obtaining energy during intense exercise, which plays an important role in fat burning along with proper nutrition.

Indications for use

• For weight loss

The main indication for the use of L-carnitine is weight loss. Since L-carnitine plays an important role in the process of burning fat and, therefore, is one of the main agents used in schemes and diets related to weight loss.

• For mental activity

Based on the results of several studies, it can be concluded that the use of L-carnitine helps improve cognitive functions of the brain. And levocarnitine is recommended as a prevention of unwanted changes in the brain with age, as well as as a means of improving memory, concentration and attention.

• To increase endurance

Since L-carnitine promotes the production of additional energy from fat, it is indicated for use in athletes to develop endurance.

Sometimes the drug is recommended for vegetarians who are deficient in this substance due to the exclusion or insufficient consumption of animal products.