Do you know carnitine in sports?

What is it and what is it for?

It is a non-essential amino acid, which the body is able to synthesize from the amino acids lysine and methionine, with the help of iron and vitamins C, B3 and B6.

The body synthesizes carnitine naturally to facilitate the transport of long-chain fatty acids into the mitochondria (elements present in cells) and energy is obtained through an oxidation reaction. It is mainly stored in the muscle.

• There is not enough scientific evidence to affirm or deny that improving this amino acid improves energy production.
• A balanced diet contains more carnitine than is needed daily, as it is easily obtained from animal products such as meat, fish, eggs, and dairy.
• Spread too much information, sometimes unreliable, on topics related to the athlete's diet. The best thing, always, is to ask the specialist for advice.

Does it really improve athletic performance?

In the scientific literature we can find articles for and against supplementation. The idea that carnitine can be an ergonomic aid for endurance sports is based on the fact that when consumed it penetrates the muscle increasing its concentration and in this way:

• Increases fat oxidation during exercise and preserves muscle glycogen.
• Decreases lactate levels after intense physical exercise.
• Reduces muscle fatigue and improves recovery after intense physical exercise.

Some studies that have been carried out in recent years show that a large extra dose of carnitine in the body does not affect the intramuscular concentration, while other studies affirm the opposite. To this day, therefore, it cannot be said that there is enough scientific evidence to affirm or deny that this amino acid improves energy production.

Carnitine supplementation, yes or no?

No dietary supplement can replace a proper and a good workout routine. A balanced diet contains more carnitine than is necessary daily since it is easily obtained from animal products such as meat, eggs, and dairy products. Once these two pillars are secured, if you want to test the effects of carnitine you can do it.

In this case, the recommended dose will be 2g / day, administered orally, and the duration of treatment can be 5-28 days. This dose does not produce adverse effects, therefore the athlete himself can assess whether there are changes in performance that are so difficult to quantify and assess in a laboratory.

Special attention must be paid to the presentation of the formula: L-carnitine is recommended, and not to consume DL-carnitine since it is physiologically inactive in humans, that is, it cannot develop its function, but it competes with L -carnitine and cause muscle weakness in the tissues.

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