L-carnitine and athletic recovery -
L-Carnitine assists in transporting and oxidizing long chain fatty acids for muscle fuel or energy. Studies show that increasing total carnitine content could alter muscle fuel metabolism in two different ways during training.
In addition to fat oxidation, L-carnitine also enhances insulin response, balancing glycogen levels by reducing carbohydrate use, consistent with an increase in body fat utilization. A systematic review that investigated the beneficial effects of L-Carnitine supplementation for weight management in overweight and obese adults found that L-Carnitine significantly reduced weight, BMI , and fat mass [2].
Workout recovery is crucial to overall athletic performance. Severe soreness can lead to potential injury due to overuse and increased muscular pain, interfering with your training schedule.
If you can optimize recovery through nutrition and supplement protocols, you can effectively increase training volume and performance.
Research shows that l-carnitine has several different mechanisms which can reduce muscle soreness and post workout muscular pain. The association between L-carnitine and the regulation of metabolic pathways involved in muscle protein balance may help protect muscles against atrophy or muscle mass breakdown, which can reduce soreness.
Evidence suggests that l-carnitine supplementation attenuates the use of amino acids as an energy source, making them more bioavailable for protein synthesis. If there are more amino acids freely available, they can further assist in muscle growth and muscle repair [3].
Studies also suggest that l-carnitine may improve blood flow therefore reducing muscle catabolism, and markers of metabolic stress.
RELATED ARTICLE What Are Amino Acids? Studies have shown that L-Carnitine can enhance endurance capacity, by improving oxygen uptake and reducing the build up of lactic acid. Increased endurance capacity directly translates to better sprint performance, time trials, and time to exhaustion.
A study published in the Journal Strength and Conditioning, investigated the effects of L-carnitine supplementation on endurance performance in athletes. Athletes participated in an exercise test, measuring time to exhaustion, with increased running speeds by 1KM every 3 minutes, until failure.
The results showed that running speeds correlated to l-carnitine concentration, with an increase in running speed and decrease in heart rate. Thus, supplementing with l-carnitine pre workout, may benefit endurance and time to exhaustion. Less lactic acid means more workout volume, and work capacity.
If taken as prescribed at mg — 3g per day, l-carnitine supplements are generally considered safe. Minimal side effects have been reported, and may include nausea, abdominal cramps, and diarrhea [6].
L-carnitine may increase the effects of blood thinners like Coumadin warfarin and Sintrom acenocoumarol , causing excessive bruising or bleeding. It can also decrease the effectiveness of thyroid medications. If you are taking any other medications, we recommend consulting your physician to discuss any potential side effects, or interactions.
Most studies utilize l-carnitine in doses between g per day. Supplementing a minimum of 1g per day, is recommended to illicit any potential ergogenic benefit. Most of us that hit the gym five days a week, have the same goals.
Those goals usually include getting fit, adding more muscle, losing body fat, and getting stronger. Research suggests that l-carnitine illicit positive effects when used as an ergogenic aid on athletic performance, endurance, recovery and body optimization. Studies suggest that l-carnitine can increase muscle mass and decrease body weight, through fat oxidation and using muscle fat for fuel.
Not only that, carnitine can balance glucose levels, and shift energy metabolism. L-carnitine has also been found to increase endurance, and workout volume by delaying muscle fatigue, increasing oxygen uptake, and reducing lactic acid buildup.
Moreover, carnitine can improve blood flow and plays a pivotal role in muscle protein balance, reducing post workout muscle soreness. Yet, despite the numerous clinical studies showing positive on weight loss and sports performance, there is also an equal number of studies, showing inconclusive or contradictory results.
More clinical research is needed to confirm study results and provide conclusive evidence, of l-carnitines effectiveness as an ergogenic and weight loss aid. Swolverine's Pre-Workout is a proprietary blend free and clinically dosed pre-workout formula, that combines high-quality sports nutrition, and potent antioxidant-rich superfoods.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes.
We provide the nutrients you need to power your active lifestyle. Dietary L-carnitine suppresses mitochondrial branched-chain keto acid dehydrogenase activity and enhances protein accretion and carcass characteristics of swine. J Anim Sci. doi: PMID: Role of supplementary L-carnitine in exercise and exercise recovery.
Med Sport Sci. Epub Oct The effects of acute L-carnitine supplementation on endurance performance of athletes. J Strength Cond Res.
Library of Medicine. ToxNet - L-Carnitine. FoxO inactivation attenuated MURF-1 expression in quadriceps fem oris muscle of supplemented rats compared to control [ 33 ]. All these findings together might suggest that LC supplementation protect muscle from atrophy, especially in pathophysiological conditions.
The association between LC supplementation and the regulation of metabolic pathways involved in muscle protein balance. L-carnitine LC ; insulin-like growth factor-1 IGF-1 ; phosphoinositidekinase PI3K ; protein kinase B Akt ; mammalian target of rapamycin mTOR ; forkhead box O FoxO ; muscle-specific RING finger-1 MuRF-1 ; muscle atrophy F-box atrogin-1 ; increase ; decrease ; activation ; inactivation.
Various effects might be due to different IGF-1 levels; significantly lower in the HIV-seropositive patients than in healthy subjects [ 38 ]. These findings altogether suggest that prolonged LC supplementation might affect body composition in specific conditions.
Therefore, authors suggested that LC supplementation may be effective in obese and overweight subjects. It has been assumed that a combination of LC supplementation with increased energy expenditure may positively affect body composition.
However, either with aerobic [ 41 , 42 ] or resistance [ 43 ] training, LC supplementation has not achieved successful endpoint. Similarly, lack of LC effect has been reported in obese women [ 42 ].
Body composition, determined by dual energy X-ray absorptiometry, indicated no significant effect in fat mass and fat-free mass due to supplementation. Moreover, LC administration did not influence bench press results. The number of leg press repetitions and the leg press third set lifting volume increased in the LC group compared to the placebo group [ 43 ].
Different LC effect in the limbs may be associated with the higher rates of glycogenolysis during arm exercise at the same relative intensity as leg exercise [ 44 ]. Aged people have accelerated protein catabolism, which is associated with muscle wasting [ 45 ].
LC could increase the amount of protein retention by inhibition of the proteolytic pathway. Six months of LC supplementation augmented fat free mass and reduced total body fat mass in centenarians [ 14 ].
Such effect was not observed in elder women age range 65—70 y. after a similar period of supplementation [ 15 ]. The effectiveness of LC supplementation may result from the age-wise distribution of sarcopenia. The prevalence of sarcopenia increased steeply with age, reaching Muscle damage may occur during exercise, especially eccentric exercise.
In the clearance of damaged tissues assist free radicals produced by neutrophils. Therefore, among other responses to exercise, neutrophils are released into the circulation. While neutrophil-derived reactive oxygen species ROS play an important role in breaking down damaged fragments of the muscle tissue, ROS produced in excess may also contribute to oxidative stress for review see [ 47 , 48 ].
Based on the assumption that LC may provide cell membranes protection against oxidative stress [ 49 ], it has been hypothesized that LC supplementation would mitigate exercise-induced muscle damage and improve post-exercise recovery. Since plasma LC elevates following 2 weeks of supplementation [ 21 , 22 ], short protocols of supplementation may be considered as effective in attenuating post-exercise muscle soreness.
It has been shown, through magnetic resonance imaging technique that muscle disruption after strenuous exercise was reduced by LC supplementation [ 37 , 51 ].
This effect was accompanied by a significant reduction in released cytosolic proteins such as myoglobin and creatine kinase [ 50 , 52 , 53 ] as well as attenuation in plasma marker of oxidative stress - malondialdehyde [ 51 , 53 , 54 ]. Furthermore, 9 weeks of LC supplementation in conjunction with resistance training revealed a significant increase of circulating total antioxidant capacity and glutathione peroxidase activity and decrease in malondialdehyde concentration [ 43 ].
In Rebouche et al. Similar observations were noted in later human studies [ 56 , 57 ], with the peak serum TMAO observed within hours following oral administration of the tracer [ 56 ]. Prolonged LC treatment elevates fasting plasma TMAO [ 16 , 17 , 18 , 58 , 59 ]. Three months of oral LC supplementation in healthy aged women induced ten-fold increase of fasting plasma TMAO, and this level remained elevated for the further 3 months of supplementation [ 16 ].
Four months after cessation of LC supplementation, plasma TMAO reached a pre-supplementation concentration, which was stable for the following 8 months [ 60 ]. In Wang et al. Since diets high in red meat have been strongly related to heart disease and mortality [ 62 ], LC has been proposed as the red meat nutrient responsible for atherosclerosis promotion [ 8 ].
As a potential link between red meat consumption and the increasing risk of cardiovascular disease, TMAO has been indicated [ 8 ].
Numerous later studies have shown the association between increased plasma TMAO levels with a higher risk of cardiovascular events [ 63 , 64 , 65 , 66 ].
The recent meta-analyses indicated that in patients with high TMAO plasma level, the incidence of major adverse cardiovascular events was significantly higher compared with patients with low TMAO levels [ 67 ], and that all-cause mortality increased by 7.
The rise of plasma TMAO was on average three-fold compared with white meat and non-meat diets [ 70 ]. Conversely, habitual consumption of red, processed or white meat did not affect plasma TMAO in German adult population [ 71 ].
Similarly, a minor increase in plasma TMAO was observed following red meat and processed meat consumption in European multi-center study [ 72 ]. In the previous century, the underlined function of TMAO was the stabilization of proteins against various environmental stress factors, including high hydrostatic pressure [ 73 ].
TMAO was shown as widely distributed in sea animals [ 74 ], with concentration in the tissue increasing proportionally to the depth of the fishes natural environment [ 75 ].
Consequently, fish and seafood nutritional intake has a great impact on TMAO level in the human body [ 76 ], significantly elevating also plasma TMAO concentration [ 72 ]. Therefore, link between plasma TMAO and the risk of cardiovascular disease [ 8 ] seems like a paradox, since more fish in the diet reduces this risk [ 77 ].
Not only dietary modification may affect TMAO plasma levels. Due to TMAO excretion in urine [ 56 , 57 ], in chronic renal disease patients, TMAO elimination from the body fails, causing elevation of its plasma concentration [ 78 ].
Therefore, higher plasma TMAO in humans was suggested as a marker of kidney damage [ 79 ]. It is worthy to note that cardiovascular disease and kidney disease are closely interrelated [ 80 ] and diminished renal function is strongly associated with morbidity and mortality in heart failure patients [ 81 ].
Moreover, decreased TMAO urine excretion is associated with high salt dietary intake, increasing plasma TMAO concentration [ 82 ]. The relation between TMAO and chronic disease can be ambiguous, involving kidney function [ 79 ], disturbed gut-blood barrier [ 83 ], or flavin-containing monooxygenase 3 genotype [ 84 ].
Thus, whether TMAO is an atherogenic factor responsible for the development and progression of cardiovascular disease, or simply a marker of an underlined pathology, remains unclear [ 85 ]. Carnitine preparations administered orally can occasionally cause heart-burn or dyspepsia [ 86 ].
It is worthy to mention that Bakalov et al. The strength of this review is a focus on the period of LC treatment, very important aspect often missed in many articles dealing with this supplement. This limitation is also magnified by the varied design of the studies available including different supplementation protocols and outcome measures.
There is also a high degree of heterogeneity among participants of the analyzed studies. Therefore, the results should be taken with caution, and more research is required before definitive recommendations.
Lasting for several years opinion that LC supplementation does not change metabolism, especially exercise metabolism, is based mostly on short-term supplementation protocols. Nevertheless, LC is still used by elite [ 9 ] and sub-elite [ 10 ] athletes.
Recent studies suggest that LC supplementation may elevate muscle TC content; therefore, modify muscle fuel metabolism and performance during the exercise.
Due to insulin-mediated LC transport to the muscle, oral administration regimen should be combined with CHO. Because of LC poor bioavailability, it is likely that the supplementation protocol would take at least 3 months.
Shorter period of supplementation may be effective in prevention of exercise-induced muscle damage, but not metabolic changes. On the other hand, it is also clear that prolonged LC supplementation elevates fasting plasma TMAO [ 16 , 17 , 18 , 58 , 59 ], compound supposed to be pro-atherogenic [ 61 ].
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Given its pivotal role in fatty acid oxidation L-carnitine and athletic recovery energy metabolism, l-carnitine qnd been investigated as Enhances joyful emotions L-carnitkne for L-carnitlne exercise capacity Enhances joyful emotions the healthy athletic population. Diabetic nephropathy complications research indicates Enhances joyful emotions beneficial effects on L-carnitine and athletic recovery physical performance, such L-varnitine increased maximum oxygen consumption and higher power output. L-carnktine studies Hormonal imbalances in teenagers to L-cafnitine positive impact L-carniine dietary supplementation with l-carnitine on the recovery process after exercise. It is demonstrated that l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness. The supplementation-based increase in serum and muscle l-carnitine contents is suggested to enhance blood flow and oxygen supply to the muscle tissue via improved endothelial function thereby reducing hypoxia-induced cellular and biochemical disruptions. Studies in older adults further showed that l-carnitine intake can lead to increased muscle mass accompanied by a decrease in body weight and reduced physical and mental fatigue. Based on current animal studies, a role of l-carnitine in the prevention of age-associated muscle protein degradation and regulation of mitochondrial homeostasis is suggested.
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