In the previous article we covered Chromium Picolinate and the positive effects it has on weight loss. Today’s article will be pairing and providing you with the body composition benefits of the nutrient L-Carnitine!

What is it?

• L-Carnitine is an amino acid composite that is made up of lysine and methionine. This nutrient is a big player in producing energy by transporting fatty acids into your cells creating energy for your body to use. 98% of your L-Carnitine stores are found in your muscles and you can obtain this essential nutrient through quality meats.

What it does:

• Transports fats into cells for energy
• Increases Metabolic rate 
• Lowers Oxidized LDL, Triglycerides, and atherosclerosis  
• Decreases muscle damage and lactic acid build up in the muscle
• Upregulates androgen receptors and protein synthesis
• Improves insulin sensitivity 
• Reduces free radicals and reduces oxidative stress
• Reduces heavy metal build up in the brain

The benefits:

• Improved energy levels
• Increased work capacity
• Fights visceral fat
• Improved athletic performance
• Greater work capacity 
• Faster Recovery
• Cognitive performance and motivation

Final Notes:

• As we said in the beginning of the article, L-carnitine is found in meat, fish, poultry, and dairy products. Vegetarians may have difficulties getting adequate amounts of this essential nutrient and should consider supplementing. Studies have found that vegans excreted less carnitine and have lower concentrations in their blood and muscles than non-vegans.

• Pair L-Carnitine with adequate amounts of omega-3’s to make the nutrient more effective. Omega-3’s improve your cells overall health and make them more insulin sensitive.This improves the way your cells make use of L-Carnitine. 

Thanks for reading,

Coach Jesse

Talenezhad N;Mohammadi M;Ramezani-Jolfaie N;Mozaffari-Khosravi H;Salehi-Abargouei A; “Effects of l-Carnitine Supplementation on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis of 37 Randomized Controlled Clinical Trials with Dose-Response Analysis.” Clinical Nutrition ESPEN, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32359762/. 

“L-Carnitine Benefits, Side Effects, Source, and Dosages.” Healthline, www.healthline.com/nutrition/l-carnitine.