By zthletic above-described search strategy, publications Encourages positive feelings identified. Severe peripheral neuropathy painful sensations athetic to nerve High-energy foods in the hands and feet athleyic L-carnitine and athletic endurance in people taking stavudine or other drugs in its class. L-Carnitine L-Tartrate L-carnitine L-tartate is the one of the most common forms found in sports supplements, due to its rapid absorption rate [13, 49, 45]. You can also get it from your diet, the natural sources being beef, pork, fish, chicken and milk. As a result, it is possible to train longer or at a higher intensity. Introduction 2.

L-carnitine and athletic endurance -

L-carnitine takes part in the metabolism of fats - its role is to transport long-chain fatty acids from the cytosol, which fills the cell interior, to the mitochondria where energy is produced. The presence of L-carnitine increases the beta-oxidation of fatty acids, which means that it enables much easier and more effective use of fats as an energy source.

L-carnitine's role is also removing secondary metabolites of fatty acid combustion in the mitochondria. From a medical point of view, it is crucial, as these metabolites are toxic in excess. Carnitine deficiencies lead to disrupted metabolic cycles and problems with the heart muscle.

It appears that L-carnitine may have a preventive or healing effect in some diseases. Most researchers conclude that further, long-term studies on larger groups of people are needed to talk about L-carnitine therapy, but preliminary studies indicate that:.

The demand for carnitine increases with the amount of used energy. Naturally, physically active people should therefore take more L-carnitine to cover the demand related to the increased transport of fatty acids to the mitochondria.

However, it turns out that L-carnitine can additionally increase athletic performance and improve the effects of long training sessions. The facilitated oxidation of fats thanks to carnitine results in a better energy supply during endurance training.

As a result, it is possible to train longer or at a higher intensity. Some studies have shown that taking L-carnitine reduces the production of lactic acid and therefore delays the moment of fatigue. Carnitine can reduce muscle pain after training and speed up recovery. It has been noted that L-carnitine supplementation increases the production of red blood cells, which facilitates the transport of oxygen to cells.

It also increases blood flow and nitric oxide secretion, which delays the moment of fatigue and may have a beneficial effect on the rate of recovery after training.

L-carnitine is often described as a fat burner. It seems to be a natural association, knowing L-carnitine's role in transporting fatty acids and increasing beta-oxidation.

Indeed, L-carnitine is responsible for the increased use of long-chain fatty acids as an energy source, but studies on its weight-loss effects have produced mixed results. A meta-analysis of 37 studies published in concludes that taking L-carnitine as a supplement results in a mild weight loss, by an average of 1.

Carnitine can support weight loss due to its increased use of fat as an energy source on a low-calorie diet and its improved carbohydrate metabolism. However, the results of its use are seen primarily in people with excessive body weight and such effects help with weight loss, not fat burning. L-carnitine is mainly found in meat, fish and dairy products.

Vegetables provide small amounts. People on a balanced diet of meat and regular physical activity have no problem meeting their carnitine requirements through diet alone, but vegans and endurance athletes should consider supplementation.

The average diet containing meat and dairy provides between 60 and mg of carnitine per day, while a vegan diet provides only mg. How much L-carnitine do foods provide? L-carnitine supplements are recommended especially for endurance athletes and people who train professionally.

It can also be considered by vegans, the elderly and people suffering from PCOS, male infertility, heart disease or neurodegenerative diseases. An effective dose of L-carnitine is considered to be 2g per day.

Sadly however, muscle carnitine content was not actually measured. Importantly, they also measured physical performance too 7. For days, subjects drank a sports drink containing 80g of carbohydrate, with and without mg of carnitine, twice a day.

At 12 weeks no muscle carnitine differences were apparent between the groups. Indeed, reading this, you are still in a small minority of athletes who are aware of the potential benefits that carnitine appears to offer when used in a particular manner. Carnitine user case study, Chris Goodfellow - triathlete with 8h 47mins PB for the Ironman event Although carnitine has previously been dismissed by many researchers as an ergogenic nutrient, its use in the manner described above ie with carbohydrate has found favour with a small number of elite endurance athletes.

This coincided with a big step up in Ironman performance from top ten age-group athlete to top ten overall in big Ironman races. More recently, I started using L-Carnitine again this November This also coincided with a significant drop in heart rate at a specific cycling power and cadence.

While I am not suggesting carnitine is the sole reason for these improvements, I do believe it plays a significant role.

Having said that, carnitine is relatively cheap and safe, so there are few drawbacks to trying it. Bearing that in mind, here are some practical guidelines for its use: -Where can I buy it and in what form?

The issue to consider is that athlete in many sports have to ensure they abide by NGB rules eg. triathlon, cycling, running, swimming etc You should really source from a manufacturer that produces a lab certified product — check www.

However the governing body WADA does not test and endorse supplements; it only produces a list of banned substances. The majority of studies into athlete use have been with L-carnitine or L-carnitine tartrate, and they can be considered the same in terms of efficacy.

Research has used 80g of simple sugars to great effect, and this could be duplicated with a sports carbohydrate drink powder or other quick-releasing confectionary or foodstuffs. Conversely, other studies have found positive benefits with normal breakfast or lunch scenarios.

Note that recent research suggests carbohydrate and protein mixtures may be ineffective agents for carnitine loading 9. High-carbohydrate breakfast options: this is an easy way to get 80g of carbohydrate using normal foods, though you have to calculate the carbohydrate total as serving sizes, and remember that carbohydrate content varies.

High-carbohydrate midday options: as studies often use twice-a-day loading, it may be that some days both doses are with meals, whilst other days, one is with a meal and another is with carb drink after training. Creatine Monohydrate: normally creatine is loaded into muscle with a 5g dose with foods, or a small carbohydrate snack.

The carbohydrate can increase the amount of creatine being up-taken by muscle. Adding 5g creatine to g of carnitine, together with carbohydrate should assist in loading of both nutrients. However, the best performance outcome does appear to be aiding in day-to-day recovery, especially from weight-training and sessions damaging to muscle, such as intense running.

The critical factor is that loading usually takes at least months, so this is best timed to coincide with the start of serious building in training load towards a goal. It's pointless to load in the off-season, then have your muscle stores decline if the supplement is stopped many months before a key event, such as an ultra marathon or long-distance triathlon or sportive!

References J Physiol ; 2 ,— Beer, J. Two Twenty magazine. February issue FASEB Journal express article Published online December 20, Muscle Nerve Nov; 5 Pt 1 :E Am J Physiol Endocrinol Metab Feb; 2 :E J Physiol Read More Alpha lipoic acid and acetyl L-carnitine. Medium-chain triglycerides: a superior energy source for endurance athletes?

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Athlehic L-carnitine and athletic endurance name sounding like a Spanish superhero, L-Carnitine enxurance proudly wear the cape. Protein bars online L-carnitine and athletic endurance occurring compound edurance powers ranging from providing more energy by L-varnitine fat burn to reducing lactic acid build-up and decreasing muscle soreness. Surely too good to be true? Carnitine is an amino acid-like compound that is made in the human brain, liver and kidneys, and occurs in nearly all cells of the body. You can also get it from your diet, the natural sources being beef, pork, fish, chicken and milk. School Whole body detox Physical Education and Sport Science, L-carnitine and athletic endurance of Thessaly, Ensurance, Greece. Correspondence L-carnitine and athletic endurance Gerasimos V. Grivas, School of Physical Education and Sport Science, University of Thessaly, Trikala, Greece. Copyright © The Author s. This work is licensed under the Creative Commons Attribution International License CC BY.