Can L-Carnitine improve your performance?

Feb 18, 2019 3:00:00 PM
1 min read

L-Carnitine: the amino acid that stimulates fat burning

Because triathlon training and competitions last so long, it is very important not to deplete the sugar or glycogen stock. Once an athlete has burned through all of his sugars, it is almost impossible for him to continue performing well.

The body burns glucose and fat during intense efforts.

What if you could stimulate fat burning, so the body will use less glycogen and the odds of ending up with an 'empty tank' are significantly reduced?

A recent study showed that this is possible with L-Carnitinea (non-essential) amino-acid.

The study

The University of Nottingham published the results of a study where 14 recreational triathletes trained 3 to 5 times a week.

During 6 months, half of them received 2 grams of L-Carnitine in combination with 80 grams of carbohydrates, and this 2 times a day.

The control group only got the carbohydrates.

Test

After 6 months the athletes were tested: they had to bike 30 minutes at 50% VO ² Max, followed by 30 minutes at 80% VO ² Max and then finally 30 minutes all-out performance.

Results

The results were amazing for the group that took L-Carnitine:

  1. At 50% VO ² Max, these athletes used a whopping 55% less glucose than the control group.
  2. At 80% VO ² Max they produced 44% less lactic acid
  3. In the all-out performance test, they scored 11% better than the control group.
  4. Moreover, they did not gain weight, while the average weight gain with the control group was no less than 2.4 kg, presumably under the influence of increased carbohydrate intake.

Conclusions

Triathlon training sessions and races are long. Improved fat burning is extremely important and  L-Carnitine can help.

Therefore, Hiddit recommends triathletes to supplement with L-Carnitine according to the pattern indicated in the study:

  1. Use L-Carnitine-Tartrate, the specific form of L-Carnitine mentioned in the study and also found in the Hiddit Triathlon Nutrition range.
  2. Take 2 grams of L-Carnitine-Tartrate with 80 grams of carbohydrates, 2 times a day. For example, this could be with your breakfast and after your training, when you are consuming more carbohydrates with your recovery shake.
  3. Take it over a long period, for example during the entire competition season.

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