For the body to burn fat for energy, the fat molecules must be transported into the mitochondria of the cell. An amino acid composite found in animal products, carnitine is responsible for this, getting fats into cells so that they can be used for energy in the body.
Carnitine also has an insulin sensitizing effect. For example, one study of individuals with elevated glucose showed taking 2 grams of carnitine a day for 6 months improved insulin sensitivity and lowered blood pressure. A second study found that taking carnitine while on a short-term lower calorie diet improved glucose tolerance and insulin sensitivity compared to a placebo group.
How does it work?
By elevating carnitine levels, fat burning increases.
You’ll have more energy and be more active, raising the number of calories you burn through spontaneous physical activity during the day.
A study revealed that supplementing with 2 grams of carnitine resulted in significantly less physical and mental fatigue and they lost 1.8 kg of body fat. Subjects also experienced an increase in muscle mass (a key factor to fat loss). Carnitine is available in all animal products, though beef provides the greatest amount (60 mg in a 4 oz. steak), whereas fish, chicken, dairy, and other animal products contain less than 8 mg per serving. Therefore, vegetarians and people who don’t eat meat at most meals will benefit from taking a carnitine supplement. A dose of 2 to 4 grams of carnitine has been shown to improve body composition and increase exercise performance during intense training.
Take Away: Carnitine improves energy use and fat burning, reducing mental and physical fatigue. Supplementation is most important for people who don’t frequently eat meat or have digestive issues and are not absorbing nutrients well.
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