If you walk into any gym and survey members as to what their training goals are, it’d be fair assume that most people would be there to either put on lean muscle or lose weight. By ‘weight’, we can assume they mean fat, because who in their right mind would want to lose muscle mass?!
We all know that the two most important elements to successful fat loss are proper nutrition and exercise, but what other tools are out there to help speed up the process and maximize our gruelling efforts? Enter: acetyl l-carnitine.
Acetyl l-carnitine is the short-chain ester of carnitine or the ‘acetylated’ from and is considered a powerful weapon in the war on the pudge, as it transports fat into the cells where they oxidized and used for energy in the body. Simply put, acetyl l-carnitine encourages your body to utilize its own fat stores as fuel, and because the body becomes more efficient at processing fuel, this will also lead to an increase of overall energy levels. Raising carnitine levels will also aid training and overall physical performance by burning more fat, sparing muscle glycogen and optimizing hormone levels.
Many studies have also shown the acetyl l-carnitine reduced both physical and mental fatigue in elderly patients, whilst at the same time improving cognitive status and physical functions. Additionally, it may assist in treating Alzheimer’s disease, age-related memory loss, depression, nerve pain and decreasing oxidative damage to the brain.
Acetyl l-carnitine has a very sour-vinegaresque taste that’ll ensure you pull all sorts of faces if you’re taking it on it’s own. Because of this, it can be difficult to combine it with other ingredients, that’s why most manufacturers sell acetyl l-carnitine as a single-ingredient item in powder or capsule form. However, it can be easily be pumped up (and made more palatable) by stacking it with your BCAAs, a pre workout or various fat burners.
Take 3-5g on waking, first thing in the morning on an empty stomach 30-40 minutes before brekky and again before a cardio or weights session.