Started running? Carnitine makes you fit (and lean) faster
If you start running or doing cardio training, your stamina will increase faster if you also use a supplement with carnitine tartrate. This is suggested by an animal study that researchers from the University of Firat in Turkey recently published in Nutrients. According to this Turkish study, supplementation also accelerates body fat loss through exercise.
The researchers divided 56 rats into 8 groups.
C0 These rats did nothing for 6 weeks and were fed standard food.
C200 These rats were fed 200 milligrams of carnitine tartrate per kilo of body weight each day. If the rats were adult humans, they would have received about 2-3 grams of carnitine tartrate daily.
E For 6 weeks, these rats had to sprint briefly in a treadmill 5 days a week, then run at a slow pace for another 45 minutes.
E+C25 These rats also had to run in a treadmill. If the rats had been human adults, they would have received about 300 milligrams of carnitine tartrate daily.
E+C50 These rats also had to run in a treadmill. If the rats had been human adults, they would have received about 800 milligrams of carnitine tartrate daily.
E+C100 These rats also had to run in a treadmill. If the rats had been human adults, they would have received about 1,600 milligrams of carnitine tartrate daily.
E+C200 These rats also had to run in a treadmill. If the rats were adult humans, they would have received about 2-3 grams of carnitine tartrate daily.
E+C400 These rats also had to run in a treadmill. If the rats were adult humans, they would have received about 4-6 grams of carnitine tartrate daily.
The researchers were funded by Lonza, [lonza.com] a Swiss company that markets carnitine as Carnipure.
Supplementation in itself increased the endurance of the rats, and also increased the effect of training on endurance. At the same time, carnitine supplementation lowered the concentration of myoglobin in the blood. This indicated that carnitine supplementation reduced muscle damage.
Both training and supplementation reduced the fat mass of the rats. In this respect too, supplementation and training reinforced each other's effects.
"The results of the present work revealed that carnitine tartrate supplementation alone even without exercise have a beneficial effect on combating overweight or obesity factors and related metabolic disorders", the researchers summarize. "However, carnitine tartrate supplementation, particularly with higher doses when combined with exercise, has an even greater beneficial effect on health as well as athletic performance."
"The results of the present work also revealed that exercise with no dietary supplement provides similar health benefits, but not as much as when combined with dietary supplements."
Before you start using carnitine, read this.
Nutrients. 2020 May 23;12(5):E1519.
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