What is L-Carnitine and what does it do?
L-Carnitine is a substance naturally produced by the body, mainly stored in the muscles. Its key role? Transport fatty acids to the mitochondria, where they are converted into energy.
The body synthesizes it from the amino acids lysine and methionine, but it is also found in certain foods, notably red meat and dairy products.
Physiological functions of L-Carnitine :
- Transport of fatty acids to mitochondria for conversion into energy.
- Essential in muscles and the heart, where it supports endurance and performance.
- Key role in cellular metabolism, promoting energy production.
When should you take L-Carnitine?
L-Carnitine intake can be adapted according to objectives and dietary habits:
- Before training (30 minutes before): 500 mg to 1 g.
- After training: 1 to 1.5 g, often combined with other nutrients for muscle recovery.
- Morning on an empty stomach: 500 mg to 1 g, as part of a morning routine.
- Before a meal rich in carbohydrates: 500 mg to 1 g, absorption influenced by the presence of carbohydrates.
- On days off: 1 to 2 g spread throughout the day with meals.
How to optimize L-Carnitine intake?
Commonly used dosage :
- General use: 500 mg to 2 g per day.
- Sportsmen and women: 1 to 3 g per day, in several doses.
Duration of supplementation :
- Recommended cycle: 6 to 8 weeks, followed by a 2 to 4 week break.
- Can be taken on a long-term basis if dietary requirements warrant.
What to pair it with?
- Carbohydrates (fruit, cereals, honey): may influence absorption.
- Protein or BCAA: can be integrated to optimize muscle recovery.
Do I need to do L-Carnitine cycles?
There's no obligation to follow a strict cycle, but alternating periods of intake and breaks can help adjust individual needs.
Specific cases :
- Vegetarians and vegans may be more concerned by supplementation.
- High-level athletes can adapt their intake according to their training objectives.
Precautions and contraindications
- Respect recommended dosages: excessive consumption (>3 g/day) can lead to digestive problems.
- Possible interactions with certain drug treatments.
- In the case of specific pathologies (kidney problems), medical advice is recommended.
Conclusion:
If you want to incorporate L-Carnitine into your routine, it's essential to use the right dosage and combine it with a balanced diet!
Commonly used supplementation plan :
- ✔ 1 g before training.
- ✔ 1 to 1.5 g after training.
- ✔ 500 mg to 1 g in the morning or with meals.
Regular, well-dosed intake helps maximize nutrient intake, boosting energy, recovery and performance on a daily basis.