![]() Acetyl-l-carnitine alpha lipoic acid benefits side effects dosage 300 mg and 500 mg supplement capsules Does it work for anti-aging, weight loss? Benefits of Acetyl-L-Carnitine - Facts, Side Effects and Studies. Related Product: Best brand L-Carnitine Plus COQ10 Supplement money can buy! Related article: Best. Additional Benefits of L-Carnitine. L-carnitine shots are more than just a quick fix that helps you lose weight and gain muscle. The medical uses for this nutrient. Is L-carnitine good for weight loss? What are the benefits of L-carnitine? When to take L-carnitine? What is the optimal dosage? Find out what L-carnitine is and how. ![]() L- Glutamine Supplement Benefits, Side Effects & Best Powder. After hearing a lot of amazing things about L- Glutamine, I decided to start using it at some point a few years ago. The supposed benefits of this supplement seemed pretty impressive while the potential side effects seemed non- existent. Well now, years later, I’m finally ready to do a complete and honest review of it and let you know about the REAL benefits, the REAL side effects, and the overall truth about what an l- glutamine supplement does and does not actually do. Let’s begin. No matter what the idiot in the supplement store tells you (or the company itself claims), l- glutamine is not a muscle builder or a fat burner. It won’t make you bigger or stronger or burn fat or do any of those types of things in any way whatsoever. Instead, l- glutamine is the most abundant inessential amino acid in the human body and makes up the majority of the amino acids in skeletal muscle. ![]() Despite being involved in many crucial roles in our daily health and function, it’s considered “inessential” because the body is capable of producing it on its own. However, there are situations when l- glutamine can become essential. And this of course is why it became a popular supplement among people who exercise regularly. What Are The Legitimate Benefits?
First let’s start with the not- so- real benefits that have mostly been proven to not actually exist. The Fake Benefits. I’m pretty sure the original reason I started taking an l- glutamine supplement back in the day was because of its supposed anti- catabolic effects. Catabolism refers to the breaking down of your muscle tissue, which is something that you don’t want to happen. Basically, the thought was that since people who were trying to lose fat (and were therefore eating less calories, doing more cardio, etc.) were at a higher risk of muscle loss (which is true), taking an l- glutamine supplement would help maintain muscle thanks to its amazing anti- catabolic muscle preserving effects and benefits. Sounds pretty awesome, right? Unfortunately, it’s mostly bullshit. The studies people incorrectly got this idea from were hardly relevant to healthy and active adults. So no, these types of benefits don’t actually exist. Now, while I was busy taking it because I thought it was helping me maintain muscle while losing fat, there were apparently a TON of people taking it because they thought it built muscle. ![]() I can only assume this idea came as a result of the fact that l- glutamine is the most abundant amino acid in muscle, so if you took more of it, it would somehow lead to more/bigger/better muscle? Ha, funny stuff. And let’s not forget the supplement companies and fitness magazines. They are probably the most to blame for this and countless other false benefits of supplements. I’ve seen them claim a multivitamin can build muscle, so I’m sure all kinds of amazing effects were claimed about this one. But no? Well, while it’s no where near as amazing as some people used to (and still do) think it is, it still most definitely has some useful benefits and effects on the human body. Specifically, it. A lot of people also swear by it as a sickness- preventer, basically helping them avoid catching colds and that sort of thing. What do I think? Well, I mostly agree. In all the years I’ve been taking it, I have purposely stopped for certain periods of time just to see if I notice any difference in terms of effects or benefits. And honestly, I DO feel like it helps in some way with workout/muscle recovery as well as either reducing the amount of soreness I experience, or just helping that soreness go away sooner. And regarding improved immune function, I have a feeling it HAS helped me there as well. It’s harder to say for sure as an overall healthy diet will enhance immune function, but if I had to guess, I’d say yeah. After all, intense exercise actually hinders immune function, so a supplement that helps it would make sense. So, for both of these reasons, I continue taking (and recommending) an l- glutamine supplement. Are There Any Side Effects? Nope, as long as you’re not taking INSANE amounts of it, there are no real side effects. It’s pretty much exactly as safe as any other basic and obviously safe supplement that contains a nutrient you can get naturally from food. You know, like protein powder. Speaking of which, something a lot of people don’t realize when they’re searching for l- glutamine side effects and benefits is that they’re usually already taking it. Well, are you taking any sort of protein supplement? You know, like whey protein powder? If so, check the ingredients. Nearly every whey protein powder (and protein supplement in general) contains some added amount of l- glutamine. I’m surprised how many people don’t see this, as most protein powder’s go out of their way to mention it on the label as some kind of bonus selling point. Of course, it takes more than the couple of grams of it they include to get the recovery and immune function related benefits it can provide, but it’s worth mentioning anyway. How Much Should I Take, And When Should I Take It? Well, in addition to the couple of grams you may be getting from protein powder and your diet in general, an additional 5- 1. I personally take 1. I work out, and 5 grams on the days I don’t. As for when to take it, an l- glutamine supplement is likely most beneficial when taken before and/or after your workout (which is why I always include 5 grams in my post workout meal). On the days you don’t work out, first thing in the morning and maybe right before bed are probably good choices. Also, it can be mixed just fine with water or any other liquid you want. You can throw it in with your protein shake or creatine or whatever else you might be taking. It’s perfectly fine. What Brand Is The Best? As with most supplements, it’s mostly a matter of form, quality and price. L- glutamine supplements come in both powder and capsule form. However, you definitely want powder. Capsules cost more and you’ll need to take a few to get the same amount 1 spoonful of the powder would provide. And don’t get any kind of fancy flavored version either. It’s virtually tasteless and odorless, so anything other than plain powder is a waste of money. As for which brand is best, anything meeting these guidelines should be fine. But if you want a recommendation, I personally use and highly recommend Optimum Nutrition Glutamine. Summing It Up. So, will taking an l- glutamine supplement magically make you build muscle, lose fat, or maintain muscle while losing fat? No, these benefits are bullshit. But, will it improve workout recovery, reduce muscle soreness, and enhance immune function? Dosage? 5. 97 votes, 3. Glycogen is taken from the inside of muscle cells and broken down into glucose and enters your bloodstream which carries into the mitochondria. Enzymes come into action and start to break down stored fat into fatty acids and glycerol to be used as fuel throughout the exercise. The intensity and duration that you’ll be able to put in your workout depends on how optimized your body is at using fat for fuel. Wouldn’t it be nice if there was a supplement that could boost fat oxidation and let you keep exercising longer? Well, in fact there is. It is called L- carnitine and has been used for athletes from different sports around the world to improve performance. It is one of the most popular supplements for weight loss and fat burning. What is L- carnitine? L- carnitine is a non- essential (sometimes conditionally- essential) amino acid that plays a crucial role in the transfer of fatty acids to the mitochondria (1). Natural sources of L- carnitine include animal- derived products, such as white and red meat, fish and milk. L- carnitine weight loss and performance, the effects. Scientific literature shows that supplementation with L- carnitine on a daily basis increases the blood and muscular concentrations of this amino acid, enhancing fat metabolization and subsequent better performance. In a study published on The Journal of Physiology (2), Wall and colleagues shown that L- carnitine supplementation allows the body to spare glycogen by utilizing more fat, delaying time to exhaustion. Nevertheless, the researchers pointed out that muscle lactate was reduced when performing high- intensity exercise (at 8. VO2max). This was not the first study to show that L- carnitine supplementation is able to reduce various markers of metabolic stress and of muscle soreness. Similar results were found by Spiering et. What is the proper dosage? Studies have shown that the L- carnitine- carbohydrates combo has ergogenic effects and can increase work output by 1. So you should take your L- carnitine supplement with a reasonable amount of fast- acting carbohydrates (6. The “before or after workout” dilemma doesn’t seem to be the most important factor when considering L- carnitine supplementation. Rather, take it daily for some weeks and you should be able to see some solid results. As for the dosage, aim for 2- 4g of L- carnitine daily. Oct; 3(5): 3. 45- 6. J Physiol. 2. 01. Feb 1. 5; 5. 89(Pt 4): 9. J Strength Cond Res. Feb; 2. 1(1): 2. 59- 6. J Int Soc Sports Nutr. Apr 2; 6: 9. L- carnitine ? Dosage? 5. 97 votes, 3.
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