L-carnitine increases the body’s endurance during aerobic sports (jogging, rowing, swimming, etc.). At the same time, if simultaneous weight loss is not required, the combination of left carnitine with a high-fat diet will give the maximum energy effect.
L-carnitine is useful for increasing endurance and in anaerobic sports (bodybuilding, powerlifting, bodybuilding, etc.). However, in this case, note that the anabolic effect of L-carnitine may be masked by a decrease in total body weight due to a decrease in the amount of adipose tissue in the body. Therefore, the anabolic effect of carnitine should be evaluated by calculating the percentage of adipose tissue relative to total body weight. At the same time, in order to maximize the effect of l-carnitine, it should be combined with a balanced diet and workouts.
A large amount of this substance contains fish, meat and dairy products. To ensure the daily needs need to consume 300-400 grams of beef. In this case, any heat treatment significantly reduces the amount of L-carnitine in food. For this reason, it is recommended to consume it in the form of additional food additives. There are quite a lot of similar products on the market of sports nutrition, therefore, it will not be difficult to find it.
Compatibility with other nutritional supplements
L-carnitine is well combined with all fat burners, enhancing their positive effects and reducing possible side effects. In addition, carnitine can be combined with the intake of proteins and gainers during the period of gaining muscle mass. This will allow to gain better muscle mass, without excess fat.
The optimal dosage of L-carnitine is a dose of 500 mg to 2 grams per day. Scientists have found that the excess of these doses does not lead to negative effects or positive effects. Take should be 30 minutes before a workout and in the morning on an empty stomach. It is during these periods that L-carnitine has maximum activity.