Acetyl-L-Carnitine
Acetyl L-Carnitine (ALCAR) has been a staple in the fitness community for years now because this valuable little molecule helps you lose weight and powers up your brain. In this blog we’ll look at everything you need to know about this supplement and why it should be a staple in your supplement toolbox.
What is Acetyl L-Carnitine?
Acetyl L-Carnitine is a form of L-Carnitine that the body naturally produces and is an amino acid. Amino acids are usually used as building blocks for proteins, but L-carnitine is not. Instead, L-carnitine is used to help the body turn fat into energy and the acetylated version helps increase brain function as well.
Why use Acetyl L-Carnitine?
As mentioned above ALCAR aids with weight loss by turning body fat into energy whilst increasing brain function. Using ALCAR can assist in extra energy, fat loss and mental clarity throughout your day and during workouts.
How does Acetyl L-Carnitine work?
ALCAR assists in helping your brain perform better. The acetyl form of L-Carnitine allows it to pass your blood-brain barrier and reach your brain and nerves, where it can improve things like learning, mood and memory. It also shuttles fuel in the form of fatty acids to your muscle mitochondria, which in return ramps up your energy levels and can increase endurance. ALCAR pushes your metabolism towards fat burning while you work out. Thus using this supplement during workouts can assist in mental clarity and focus whilst also assisting in fat loss and increased endurance allowing you to perform your workouts better overall.
ALCAR has been used in the fitness industry for a long time now and has quite a bit of research to back it up. It is shown to;
- Increase strength
- Burn more fat
- Boost testosterone
- Speeds recovery
- Better insulin sensitivity
- Builds muscle
- Reduces muscle fatigue
How much and when should you use Acetyl L-Carnitine?
This is a valuable supplement to add to your daily routine whether you are using it for brain function, weight loss or a combination of both.
Most studies show an amount of 1-3g used daily. With 1g being a good place to start. Like most supplements, timing is important for why you’re using it.
For mental benefits it is recommended that you have 1-2g per day, half first thing in the mornings and the other half in the afternoon.
For fitness and fat loss benefits it is recommended that you have 1-3g per day, half before exercise and the other half after.
For a combination of both you could do 1-3g per day, half in the mornings and the other half before exercise.
References:
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/carnitine-shuttle
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2243251/
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2010.201343
https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/