Does carnitine supplementation increase endurance performance?
Fat is an important source of energy during endurance training. In order to burn fat for energy (fat oxidation), fatty acids must be transported into the mitochondria (the power plants of the cells). Carnitine helps fatty acids get into the mitochondria. Therefore, carnitine supplementation can increase fat oxidation during training/competition. Carnitine may also help prevent the accumulation of some metabolites (acetyl-coa) during intense exercise, which may facilitate further energy production.
At low intensity, carnitine supplementation actually increases fat oxidation, thereby sparing muscle glycogen (stored carbohydrates).
During high-intensity training, carnitine appeared to prevent the formation of metabolites, allowing more carbohydrates to be used for fuel (this is a good thing during high-intensity training, as sparing muscle glycogen is not the primary concern).
Studies have shown that carnitine supplementation led to higher work performance during time trials.
What is noteworthy and very important is that carnitine supplementation did not significantly increase carnitine levels, metabolism or muscle performance after a short period of intake. Therefore, it appears that long-term supplementation is required before effects are seen.
Acetyl L-Carnitine is a well-known dietary supplement with many mental and physical health benefits. It has been shown to improve cognitive function and memory and help with conditions such as depression and anxiety. Acetyl L-Carnitine also has a positive effect on physical health, improving exercise performance, endurance and weight loss.