L-Carnitine

[Silhouette of Seraphim]

Has anyone ever used this? I've heard it can add more energy and endurance to your workouts, but wanted to see if anyone had any experience with it before trying it myself.

[Sarahstrasza]

I take the liquid form of L-Carnitine because I have some unresolved issues with pills. If you eat a lot of red meat you may not notice much of a difference with energy or endurance. But if you do not eat a lot of red meat you might see a big difference. I do know that it also often helps irregular heartbeats and helps beat down heart disease.

[Ravock]

It's a waste of money. Doesn't do anything. Zero evidence to back it up. Only proven product available is creatine.

[jbhasban]

And creatine doesnt help very much (5% increase on average). In fact, creatine can be detrimental for athletes because it can increase your weight (which can negatively impact endurance athletes and weight class athletes).

To this, I should add that protein powder is also a waste of money unless you are a vegetarian who doesnt like eating a lot of eggs, fat free cheese, and soy beans.

Most supplements on the market have a strong placebo effect. There are some vasodilators (L-Arginine, NO explode, etc) that can make you look more vascular (and help produce stronger erections for that matter) but they wont increase your strength, power, or recovery. A lot of the supplements that people think make them workout better are nothing more than a super dose of caffeine. You can just get a cheap espresso maker and have a couple shots before working out for a lot less money.

[Romeo83x]

And creatine doesnt help very much (5% increase on average). In fact, creatine can be detrimental for athletes because it can increase your weight (which can negatively impact endurance athletes and weight class athletes).

To this, I should add that protein powder is also a waste of money unless you are a vegetarian who doesnt like eating a lot of eggs, fat free cheese, and soy beans.

Most supplements on the market have a strong placebo effect. There are some vasodilators (L-Arginine, NO explode, etc) that can make you look more vascular (and help produce stronger erections for that matter) but they wont increase your strength, power, or recovery. A lot of the supplements that people think make them workout better are nothing more than a super dose of caffeine. You can just get a cheap espresso maker and have a couple shots before working out for a lot less money.

I'm all for eating real food as much as possible, but supplements are required if you work out with any intensity.

From personal experience, I know for a fact that I could not do 6 workouts per week without my recovery powder (which is a combo of protein, creatine, BCAA and a mix of different carbohydrates). Without it, my muscles hurt and ache for 2 days after the workout. With it, I feel fresh and ready to again the next morning.

[jbhasban]

I'm all for eating real food as much as possible, but supplements are required if you work out with any intensity.

From personal experience, I know for a fact that I could not do 6 workouts per week without my recovery powder (which is a combo of protein, creatine, BCAA and a mix of different carbohydrates). Without it, my muscles hurt and ache for 2 days after the workout. With it, I feel fresh and ready to again the next morning.

I run 3-12 miles every day and lift 4 days a week (heavy weights until my muscles give out). I rarely have muscle pain. When I do, its in the legs and its because I decided to do a lot of eccentric lifts. I am 5'9" and weigh 180 lbs when at 6% body fat. Right now I'm around 188 at about 10% body fat though.

I hope you realize BCAA's are in protein powder to begin with so adding them to a protein powder is just silly. There is also no reason to take protein after a workout. The studies that people rely on to support the notion that eating protein after working out is good have been fundamentally misinterpreted. Creatine has no effect on me for whatever reason but even assuming it does have an effect on you, there is no clear evidence that taking it after a workout is in any way better than taking it before or at night or whenever. As for carbohydrates, simple carbs after a workout do help with recovery because they restore your glycogen stores and help reduces catabolism. However, you can get simple carbs through a variety of real foods (white bread, a bagel, regular potatoes, a sugary drink, candy, chocolate milk, regular milk, etc etc etc).

In any event, no food should help reduce DOMS. I have not seen any studies that show a way to prevent DOMS other than trying to avoid eccentric lifts and gradually working your way into a new workout routine.

[Jekdin]

And creatine doesnt help very much (5% increase on average). In fact, creatine can be detrimental for athletes because it can increase your weight (which can negatively impact endurance athletes and weight class athletes).

To this, I should add that protein powder is also a waste of money unless you are a vegetarian who doesnt like eating a lot of eggs, fat free cheese, and soy beans.

Most supplements on the market have a strong placebo effect. There are some vasodilators (L-Arginine, NO explode, etc) that can make you look more vascular (and help produce stronger erections for that matter) but they wont increase your strength, power, or recovery. A lot of the supplements that people think make them workout better are nothing more than a super dose of caffeine. You can just get a cheap espresso maker and have a couple shots before working out for a lot less money.

Key word here is ATHLETES, most of the time Creatine is taken by Bodybuilders to, do just that, add weight which is turn adds mass... 5% more mass is 5% more than you add, as for as placebo effects, not so much, things like per work outs are made for just that, a rush of energy, to get you going... its why they are so high in caffeine, and more energy DOES give you that edge compared to just walking into the gym and lifting weights, as far as extra strength, sure I can put that up to a placebo effect, if you think you are stronger and you go stronger, you'll build strength due to putting more effort into it, recovery I'm not to versed on this as far as products go but it does seem to help in older ages than the younger ages.

I can agree with the Espresso machine if you're just looking for a rush for energy and are an athlete and are trying to stay the same (as far as athlete I'm assuming you are referring to types that RUN a lot, IE: Runners/Sprinters/Basketball/etc).

But if you're trying to be a bodybuilder or a weightlifter, these things do help.

[jbhasban]

I honestly could not understand your post due to its lack of competent punctuation...

[Deleted]

It's a waste of money. Doesn't do anything. Zero evidence to back it up. Only proven product available is creatine.

Seems like you've been living under the rock for the last 20 years. There are plenty of supplements which have a proven effect. Creatine is one out of many. Now from a pure muscle building viewpoint the range of products are limited, but still a good amount more than creatine to chose from, beta-alanine for example is a great supplement for increased endurance when lifting weights.

And creatine doesnt help very much (5% increase on average). In fact, creatine can be detrimental for athletes because it can increase your weight (which can negatively impact endurance athletes and weight class athletes).

To this, I should add that protein powder is also a waste of money unless you are a vegetarian who doesnt like eating a lot of eggs, fat free cheese, and soy beans.

Most supplements on the market have a strong placebo effect. There are some vasodilators (L-Arginine, NO explode, etc) that can make you look more vascular (and help produce stronger erections for that matter) but they wont increase your strength, power, or recovery. A lot of the supplements that people think make them workout better are nothing more than a super dose of caffeine. You can just get a cheap espresso maker and have a couple shots before working out for a lot less money.

5% is rather much if i may say so, but thats just pulling numbers out your ***. The fact is creatine effects people very differently. Its a naturally occuring product in our body and some already have high amounts in their body so creatine doesn't effect them, some has very low natural creatine products and those people will see a great boost from taking the supplement. Besides, its nowhere detrimental. If your an athelete who competes you just take it in your off-season.

I would hardly call protein powder a waste of money, its by far the cheapest source of high quality protein. Besides, if people want to do a serious bulk i still haven't seen a single newcomer or a moderately interested person reach their optimal protein intake without the help from protein powder.

Its true that alot of supplements are placebo and some can't force themself to go working out without their daily fix of NO-xplode and such. But that doesnt mean one should discredit actual working supplements, Creatine, Beta-alanine, BCAA and Coffeine are all great products for those who want to get something extra out of their workouts.

I run 3-12 miles every day and lift 4 days a week (heavy weights until my muscles give out). I rarely have muscle pain. When I do, its in the legs and its because I decided to do a lot of eccentric lifts. I am 5'9" and weigh 180 lbs when at 6% body fat. Right now I'm around 188 at about 10% body fat though.

I hope you realize BCAA's are in protein powder to begin with so adding them to a protein powder is just silly. There is also no reason to take protein after a workout. The studies that people rely on to support the notion that eating protein after working out is good have been fundamentally misinterpreted. Creatine has no effect on me for whatever reason but even assuming it does have an effect on you, there is no clear evidence that taking it after a workout is in any way better than taking it before or at night or whenever. As for carbohydrates, simple carbs after a workout do help with recovery because they restore your glycogen stores and help reduces catabolism. However, you can get simple carbs through a variety of real foods (white bread, a bagel, regular potatoes, a sugary drink, candy, chocolate milk, regular milk, etc etc etc).

In any event, no food should help reduce DOMS. I have not seen any studies that show a way to prevent DOMS other than trying to avoid eccentric lifts and gradually working your way into a new workout routine.

I think theres like 5-7 grams of BCAA per 100 grams of protein powder in your average whey protein. Most people do with a single scoop a day which is about 32 grams, that only gives a total of about 2 grams of BCAA. Assuming your taking two scoops that still only 4 grams. Now if you want to use BCAA in the best possible way, directly pre-workout and post workout you'll need 15-25 grams or so. With that in mind, no supplying with extra BCAA is not silly.

Besides, there are so many studies which prove that getting fast protein and carbs post-workout can increase strength training and muscle gains by a whopping 30%. This is called the window of oppurtunity and is estimated to be around 30-60 minutes post workout. Theres no misinterpretation. The same goes for creatine, while i haven't researched into whatever or not theres a great benefit to take it directly after training, i would assume as much, besides mixing in creatine into my post-workout shake is much easier than to remember taking it the rest of the day.

And yes, Creatine has been proven to help reduce DOMS in several studies. But as mentioned, some people does not respond to creatine since they already have high natural occuring doses of it.

[Romeo83x]

I hope you realize BCAA's are in protein powder to begin with so adding them to a protein powder is just silly.

Yes, there are BCAA-s in whey based protein powders.
No, the amount isn't anywhere near enough that your body could actually put to use.
BCAA-s are one of the more potent supplements you can have as a bodybuilder.
I would rather dump my protein powder and get all my protein from meat than give away my concentrated BCAA-s.

[Silhouette of Seraphim]

Could use some more feedback in the L-Carnitine specifically.

[Romeo83x]

Could use some more feedback in the L-Carnitine specifically.

From what I've read, L-carnitine is marketed mainly as a fat burner and it's the main ingredient in the fat burner sport drinks that they sell in the local supermarket here. Personally I'm highly skeptic of it's effects in that area.

Your post is the first time I've heard it in connection to endurance and energy gains.

[Naposim1337]

Carnitine is waste of money its just water really. Try Ephedrine or Pseudoephedrine. Best workout stimulant i've ever used. I our local gym we had special formula with caffeine and we called it bees. It was really great stuff.

[Deleted]

Could use some more feedback in the L-Carnitine specifically.

The only effect ever to be proven by L-Carnitine is a slight increase in fat burn, even this effect is slight and could be a result of insufficient data so it could just be random. Its nothing to go use your money on. Any study regarding endurance and energy has proven to be false. The advertisement usually goes like 'converts fat into energy'. Considering its an on going process of using fat as energy when and if that happens, its not like it in any way will give you a burst.

In short: Not worth it, it will have absolutely no effect on you whatsoever. If you need a supplement for endurance, get beta-alanine and coffeine.

[Rabidewok]

energy and endurance to your work outs? just eat a banana
banana is like what.. a dollar?
l-carnitine and other supps are like $40-60, sometimes more

honestly nothing beats whole foods