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What You Need To Know About L Carnitine
L-Carnitine Supplementation Reduces Pain and Speeds Recovery from Exercise L-Carnitine InfoCenter
Millions of Americans suffer from illnesses that can be prevented
or improved through regular physical activity.1 In fact, physical
activity is so important to our health, the government recently
revised exercise guidelines, stating that all Americans should
now get 60 minutes of daily exercise.2 Unfortunately, the pain
and exhaustion from exercise is often too much for people so they
don’t stick to a regular exercise program.
The nutrient L-Carnitine (ehl-car-nih-teen) assists in the
process of converting fat into fuel for the body and scientists
have found a nutritional link between L-Carnitine and improved
exercise performance and recovery. High-end athletes are very
familiar with L-Carnitine as it was among the top three most
commonly reported dietary supplements used by athletes at the
2000 Olympic Games.3 Recent clinical studies have shown that
adequate intakes of the nutrient may not only lengthen and
optimize workouts but also reduce pain during the post-exercise
recovery phase for all types of athletes, even the "weekend
warriors."
Nutrition for efficient exercise and recovery
L-Carnitine, a key component in the Krebs cycle, is responsible
for facilitating the use of one of our primary energy sources,
fat, by shuttling fatty acids into the powerhouse of the cell to
be burned as fuel.4 Fat is the body’s most concentrated source of
energy and can fuel hours of exercise, if burned efficiently in
the cell.5 In the absence of L-Carnitine, the cycle of burning
fats for energy is incomplete and exercise endurance is
compromised.
Clinical research consistently shows an improved post-exercise –
or recovery – period with L-Carnitine supplementation. Dr. Maria
Giamberardino and her colleagues looked at the effect of
L-Carnitine on the post-exercise recovery of untrained
individuals. In the study, subjects were given 3g placebo/day for
3 weeks, followed by a standardized exercise test. Shortly
afterwards, the same subjects were given 3g L-Carnitine/day for 3
weeks, again followed by the same standardized exercise test. The
researchers reported that the exercise performed after
L-Carnitine supplementation gave rise to significantly less pain
and tenderness than the same exercise performed after placebo
treatment. In addition, exercise-induced muscle cell damage was
significantly less after L-Carnitine supplementation.6
In a study published earlier this year in the American Journal of
Physiology, Endocrinology and Metabolism, Drs. William Kraemer
and Jeff Volek and their colleagues from the University of
Connecticut also reported on the beneficial effects of
L-Carnitine on post-exercise recovery. In this balanced (included
one-week washout period), placebo controlled, crossover study,
recreationally trained athletes were given either a placebo or 2g
L-Carnitine (as L-CARNIPURE® L-Carnitine L-Tartrate) for 3 weeks, prior to the performance of a moderate-intensity squat exercise.
L-Carnitine L-Tartrate supplementation helped with post-exercise
recovery as evidenced by the significantly reduced free radical
formation, tissue damage and muscle soreness, as compared to
placebo.7
Dr. Silvia Maggini's research also lends support for
L-Carnitine’s positive effect on post-exercise recovery, though
she measured recovery in the short term (minutes) after exercise,
as opposed to the longer term studies mentioned above. In a
double blind, placebo-controlled, crossover study, she studied
trained and untrained individuals’ recovery from strenuous
exercise, after supplementing with placebo or 2g L-Carnitine/day
(as L-Carnitine L-Tartrate) over a five-day period. Seventy-five
percent of participants benefited from L-Carnitine
supplementation with a nearly 20 percent improvement in ability
to recover and exert energy in the 25-minute period following the
exercise routine.8
Suggested mechanisms for improved recovery
Although L-Carnitine may improve recovery through several
mechanisms of action, scientists hypothesize that the protective
effect of L-Carnitine may be partly due to a favorable effect on
blood flow regulation during and after exercise. The ability to
deliver more blood and consequently more oxygen to the muscle
during the early stages of exercise helps to improve energy
metabolism. This effect of L-Carnitine is also important when the
muscle has already been damaged, as it will help in the repair
process and in washing out the substances responsible for
producing the painful symptoms.6, 7
Where can L-Carnitine be found?
L-Carnitine is produced in small quantities in the human body
(approximately 20 milligrams of L-Carnitine is produced daily),
but this amount is equivalent to only about 10 percent of the
nutrient used daily by the average person. In addition, a diet
including two to three servings of lean meat such as lamb, beef,
pork and poultry, as recommended in the food guide pyramid, can
provide approximately 100-300 milligrams of L-Carnitine to the
body daily.9, 10
However, in order to reap the benefits of enhanced recovery,
additional L-Carnitine may be needed, typically above the level
that can be obtained through eating L-Carnitine rich foods.
Supplemental L-Carnitine is usually seen as a single nutrient or
in formulations marketed for enhancement of exercise and
metabolism. Single nutrient supplements generally contain levels
associated with health benefits, offering a range between 250-500
milligrams of L-Carnitine. Health food stores, pharmacies and
supermarkets throughout the U.S. carry L-Carnitine supplements.
Lonza, Inc. founded the L-Carnitine InfoCenter to provide
credible and reliable information on L-Carnitine for health
professionals, educators and communicators. Lonza manufactures
pharmaceutical grade L-Carnitine, approved by an Expert Panel as
Generally Recognized as Safe (GRAS). Additional information can
be found in the Human Nutrition center at www.carnitine.com.
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