How Carnitine May Boost Lean Muscle Growth And Weight Loss

Carnitine has been shown by various studies to have possible actions in supporting lean muscle growth and healthy weight loss.

L carnitine or carnitine is an amino acid which assists with energy production within the body. This amino acid is thought to help the body use fatty acids to make energy and this is why carnitine is linked with lean weight loss. This is also why carnitine is very often marketed as a fat burner. Carnitine has been shown to be particularly essential for energy production in the muscles and so may support optimal muscle performance.

Carnitine is made by the body however carnitine supplements are thought to carry possible benefits. Studies have shown that carnitine supplementation could enhance abdominal fat metabolism and encourage weight loss. Research with carnitine supplementation shows they could possibly reduce sensations of fatigue and hunger in some individuals.

Interestingly carnitine supplementation could also increase protein synthesis rate which would support lean muscle growth. Other studies have also shown that carnitine may reduce rate of muscle loss or wasting to help in maintaining lean muscle during fat loss.

Here the evidence that carnitine supports healthy weight loss and lean muscle growth will be considered to show how carnitine could assist you with your fitness goals.

Carnitine And Energy Production

Carnitine or L carnitine is an amino acid used by our bodies. This amino acid is named after the Latin word for meat or carnis mainly because of a very high concentration within meats such as fish or land animals relative to plants. Some food sources of carnitine are red meats such as beef or lamb. Studies have shown that levels of carnitine in omnivorous mothers who eat a varied diet are consistently higher than in those with a vegetarian preference.

Carnitine is used within the body in the production of energy or ATP. Carnitine is needed by our energy producing mitochondria to help move larger fatty acids molecules into their structure. These fatty acids are then metabolised and produce energy for us to use in our daily activities.

Carnitine is thought to be important for maintaining optimal energy production in our muscles as needed for exercise. This is because fatty acids are thought to be one of the main source of energy while muscles are at rest and when exercising. Deficiencies in carnitine may cause anaemia and muscle weakness. For very active people who work out a lot these are things to be avoided.

Carnitine is also vital for supporting optimal energy production within the brain and heart. Some studies claim that carnitine could support optimal brain performance because of the role this amino acid has in supporting levels of ATP in the body. Maintaining mental focus or sharpness is a massive part of many competitive sports and could also enhance performance during exercise.

Carnitine Supplements And Lean Muscle Growth

Our bodies do produce carnitine however various studies show that additional supplementation or dietary support with this amino acid could have possible benefits for our wellbeing. Amino acid depleted or protein deficient diets could also influence our levels of carnitine. In addition only 25% of our total carnitine needs come from body synthesis of carnitine.

Many studies have focused on the use of L carnitine as a daily supplement to support healthy fat loss. A series of positive results with carnitine supplementation has built up the reputation of this amino acid in the wellness and fitness communities. L carnitine or carnitine is often marketed as a fat burner or as a possible booster for achieving a shredded look. Carnitine has become a very popular ingredient in many lean weight loss and sports nutrition products.

A large review of the clinical studies using carnitine supplements show that carnitine supplements may significantly reduce fat mass and improve body composition or body weight. Carnitine has been shown to possibly increase muscle mass while reducing levels of body fat. This supports carnitine supplementation as being able to assist with or support the maintenance of lean body mass.

One study suggests that consuming 2 grams of L carnitine a day could support quick body weight reductions. Research shows that weight loss with l carnitine could be up to a gram more during the time of study than without. L carnitine has also been seen to support weight losses from fasting therapy and lessen metabolic abnormalities. Carnitine could also reduce sensations of hunger and fatigue.

Carnitine And Abdominal Fat Loss

Various studies have shown that providing additional dietary carnitine improves levels of fatty acid oxidation. Research also shows that carnitine could enhance fat metabolism in the abdominal region to support healthy fat loss and lean muscle maintenance. The pushing of our metabolic state into fat burning for energy may be a driving force which helps to sustain lean weight loss and the building of lean muscle tissues.

Much of our excess body fat accumulates in the abdominal region as triglycerides fatty acid stores. As we age this process accelerates with hormone level changes. Fat accumulation in the trunk and visceral or abdominal areas is linked to the development of diabetes, heart disease and several cancers. L carnitine could reduce the risks of these diseases and obesity through body compositional changes or abdominal fat loss.

Carnitine And Exercise

Some studies also report that carnitine could increase skeletal muscle exercise capacity. This may be because of the essential role that carnitine plays in supporting optimal energy production within the muscles.

The amino acid methionine helps to produce carnitine in the body. Supplementing with carnitine could spare free methionine which is rate limiting on protein synthesis and also muscle building. After carnitine supplementation more free methionine may then be available to help build muscle tissue. This is another way that carnitine could support lean muscle growth and exercise capacity.

Skeletal muscle loss or wasting is a big part of sustaining exercise performance and lean muscle growth. Research shows that carnitine supplementation could support the maintenance of lean muscle mass to prevent muscle wasting. Studies have also noticed an anti muscle wasting effect from carnitine supplements in cancer patients. Much of this is thought to be the result of muscle energy production and reductions in oxidative stress as well as increases in protein synthesis.

Some studies have found that carnitine also supports muscle recovery post exercise and this could assist with improving results from repeated exercise. Carnitine could also be supportive of reductions in muscle soreness and extent of minor muscle injuries.

Another study also showed that carnitine supplements had the potential to assist with weight loss in competitive boxers. Other studies also show that body fat mass percentage may be reduced in competitive athletes taking carnitine supplements. This may support exercise performance.

Some studies have also shown that carnitine supplements could improve maximum oxygen consumption and power output during exercise. These are additional factors which may support improved exercise performance.

Overall the research supports the use of carnitine in possibly being able to assist with lean muscle gains and maintenance. Carnitine supplementation may also support lean weight loss.

Summary

Improving levels of dietary carnitine could support lean muscle growth and healthy weight loss. Carnitine or L carnitine is an amino acid which supports energy production within the body. This amino acid helps our energy producing mitochondria to use fatty acids for energy.

Because of this carnitine is very often marketed as a fat burner. Fatty acids are also thought to be one of the main sources of energy for our muscles. Reviews of clinical studies support the use of carnitine supplements for healthy weight loss. Various studies suggest that carnitine supplements could support lean muscle growth and a more ripped body composition.

Carnitine may drive the body into a state of using fat for energy to achieve this outcome. Up to 2 grams of L carnitine a day could support quick body weight reductions. Weight loss support could be up to a kilo more with carnitine as suggested from some studies.

Carnitine supplementation could also increase skeletal muscle exercise capacity and protein synthesis which may support exercise performance in addition to lean muscle growth. Various studies have found that carnitine may help to reduce muscle wasting which is another important factor for repeat exercise performance.

Overall the research supports the use of carnitine in possibly being able to assist with lean muscle gains and maintenance. Carnitine supplementation may also support lean weight loss.

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