L-carnitine is a naturally occurring amino acid derivative that’s often taken as a weight loss supplement. It plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria. The mitochondria act as engines within your cells, burning these fats to create usable energy. Your body can actually produce L-carnitine out of the amino acids lysine and methionine.For your body to produce it in sufficient amounts, you also need plenty of vitamin C.
In addition to the L-carnitine produced in your body, you can also obtain small amounts from the diet by eating animal products like meat or fish.
Some studies have demonstrated a potential benefit for reducing blood pressure and the inflammatory process associated with heart disease.In one study, participants took 2 grams of acetyl-L-carnitine per day. It reduced their systolic blood pressure, an important indicator of heart health and disease risk, by almost 10 points.
L-carnitine has also been shown to cause improvements in patients with severe heart disorders, such as coronary heart disease and chronic heart failure.
The evidence is mixed when it comes to L-carnitine’s effects on sports performance. However, several studies have shown some mild benefits when participants have taken L-carnitine supplements in larger doses, or for longer periods. L-carnitine’s benefits may be indirect and take weeks or months to show. This differs from supplements like caffeine or creatine, which can directly enhance sports performance.
Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.
Creatine has been recognized as a product that delivers on its promise of improved strength. However, creatine basically a fuel source for ATP, which is an energy system used for short bursts of power. It has since been shown that if used correctly, it is one of the safer supplements to take. Also, some forms of creatine are thought to be superior to others. This we will discuss later. What we do know is that creatine works, and works well for the majority of people who use it as a regular part of their sporting/exercise program. In this article we will review creatines benefits, some important studies to back its efficacy, its broader applications, and the populations who will benefit most from its use.
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