If you are trying to lose weight, or get those cuts on your muscles that will make you the envy of your mates, check out L-Carnitine. Supplements and weight loss have always been controversial issues true. And I would say that nothing can take the place of regular exercise and proper eating. Supplements are a mere tool to help you in your weight management program, and should not be something which you take alone just to lose weight. However, one 0f the better L-carnitine supplements on the market right now, is the GNC L-Carnitine 500 500mg capsules.
Now let’s talk about L-Carnitine. The primary function of carnitine in the body, is to regulate fat oxidation (burning). L-Carnitine is responsible for transporting fat to the fat furnace in our cells called mitochondria. Unless fat makes it to the mitochondria, it cannot be oxidized, no matter how much you exercise or diet. That’s why overweight people find it hard to lose weight.
Many studies have been done to determine the effectiveness of L-Carnitine for fat burning. Evidence, more so than not, has suggested that when used correctly, along with a balanced diet (adequate protein, essential fats, and fiber), it works. L-Carnitine however, is not the silver bullet, rather it is another piece of the fat burning puzzle.
HOW YOUR BODY MAKES L-CARNITINE:
The body can make small amounts of L-Carnitine.
To do so, you need the amino acids – lysine and methionine and vitamins such as niacin, B6, and vitamin C.
A shortage of any of these nutrients, can lower carnitine levels and reduce fat burning .
Lysine has been shown to boost carnitine levels. Lysine is the amino acid precursor that builds the carnitine molecule.
Strict vegetarians get little or no carnitine.
SOURCES OF L-CARNITINE IN OUR DIETS:
L-Carnitine is found predominately in meat and animal products.
Red meat is the best source.
Chicken and turkey also contain carnitine.
Dairy and milk products contain small amounts.
Most fruits, vegetables, and grains contain almost no carnitine. The exceptions are tempeh and avocados, which contain small amounts.
FACTORS THAT INHIBIT L-CARNITINE PRODUCTION
AND FAT BURNING:
L-Carnitine works best with a diet low in sugars and carbohydrates.
Studies show that for carnitine to work effectively, carbohydrate intake should be kept low.
Elevated insulin levels inhibit optimal carnitine activity i.e. the burning of body fat and energy production.
Omega 3 fats (flaxseed and fish oils) improve carnitine activity and function in the body.
Adequate protein at each meal is essential for carnitine activity and fat burning.
L-CARNITINE AND FAT BURNING:
L-Carnitine assists in the transport of long-chained fatty acids that are burned for energy.
L-Carnitine enhances the consumption of fat as a source of fuel.
L-Carnitine has been shown to increase the amount of fat you burn during both anaerobic (strength training) and aerobic (cardiovascular) workouts.
L-Carnitine plays an important role in mobilizing fatty deposits found in tissues of overweight individuals.
L-Carnitine has been shown to improve lean muscle strength. Maintaining muscle tissue takes four to five times more calories than maintaining fat tissue, which is important for permanent weight loss.
L-Carnitine helps to stabilize blood sugar and eliminate cravings for carbohydrates.
SUPPLEMENTING L-CARNITINE CORRECTLY:
Alway consult your doctor first, before you start on ANY supplements.
Normally, adults will need to start taking at least 1000 mg (2 tabs stat of 500mg) per day of L-Carnitine to promote weight loss. Obese individuals may start with 2000 mg per day.
Those with metabolic resistance, start to do well on 3000-5000 mg per day.
Research has shown, that when you start to feel more energy, it is a sign that the level of carnitine, you are using, is starting to burn body fat.
Your energy level will be your guide as to how effective carnitine is working in your body.
The Physician’s Desk Reference (PDR) lists no toxic effects from prolonged use of L-Carnitine.
It is best taken before breakfast and lunch.