L-Carnitine is a naturally occurring compound synthesized from the amino acids lysine and methionine. It plays a crucial role in energy production by transporting long-chain fatty acids into the mitochondria, where they are oxidized to generate ATP — the primary energy currency of cells.
In fitness contexts, L-Carnitine is often used to support fat metabolism, improve endurance, and reduce muscle damage after exercise. Its antioxidant properties may also help reduce oxidative stress, supporting overall recovery and performance.
While the body produces L-Carnitine, supplementation is considered beneficial especially during high-intensity training or in individuals with lower endogenous levels.
Synonyms:
Carnitine, L-Carnitina
Benefits:
- Enhances fat oxidation and energy production
- Supports endurance performance
- Reduces exercise-induced muscle soreness
- May assist in weight management when combined with exercise
- Has antioxidant and neuroprotective properties
Sources:
Found in red meat, dairy products, fish, and also synthesized in the liver and kidneys. Available in various supplement forms, including L-Carnitine L-Tartrate and Acetyl-L-Carnitine.
Observations:
Often used in fat-burner formulas or post-workout recovery supplements. Dosages typically range from 1g to 3g daily. Excessive intake may cause nausea or gastrointestinal upset.
Areas of Study Related:
Exercise Metabolism, Nutritional Biochemistry, Sports Science, Mitochondrial Biology.