T Nation


Hey all,

I been reading differing reports about L-Carnitine so hopefully someone could help clarify. I would like to increase the process of losing body fat and increasing muscle recovery and have heard that L-Carnitine is effective in doing this. #1: Is this true? #2 What is the difference between L-Carnitine and Acetyl-L-Carnitine? #3 Which should I take and how much, etc? #4 How effective is Alpha Lipoic Acid (ALA)? Are the results conclusive about it?

Please shed some light on this for me. Also, if anyone has some feedback about Hot Roox, please let me know if it is effective.

Anyone? Could use some info here :)~

#2 What is the difference between L-Carnitine and Acetyl-L-Carnitine?
I belive the difference between the two is that the Acetyl-L gets past the blood-brain barrier.
I have used Acetal-L and noticed a difference in cognitive state and in weight loss.
I used about 1 tsp / 2 cups of water for about 3 weeks.
I have no idea what the recomendations are.
I choose to use raw material sorced product rather then a Gel cap brand. Hence the 1 tsp…
I am not sure how easy it is to sorce raw for the general public?

Not to be rude but because I am not that well versed have you used the search at all? I think it was a topic that was covered…a few weeks ago

(Don’t you hate it when everyone on the board ignores your question, like it’s not worth answering.)
I’ve been training and using supplements for 17 years now, and have used everything under the sun, including some pretty exotic shit. Regular carnitine works o.k. but you have to be taining your ass off, and taking a lot of it. Acetyl carnitine is completely different and has a noticeable “kick”. I took it pre-workout and it gave me an instant increase in speed, strength, libido and focus. Things that straight carnitine never did. So I’d place ACETYL carnitine on my list of supplements I’d use again.

From what I understand about carnitine, it needs to diffuse/be transported into the muscle fiber to the mitochondria where it could possibly increase fat oxidation.

Unfortunately, carnitine is too large to get into the muscle/mitochodria and thus has no effect on fat oxidation.

Kin-Carnitine yes
However what about Acetyl there is a difference.

Anyone know?

This abstract was published on the kilosports website:

L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress
Added: 11/27/02

We examined the influence of L-carnitine L-tartrate (LCLT) on markers of purine catabolism, free radical formation, and muscle tissue disruption after squat exercise. With the use of a balanced, crossover design (1 wk washout), 10 resistance-trained men consumed a placebo or LCLT supplement (2 g L-carnitine/day) for 3 wk before obtaining blood samples on six consecutive days (D1 to D6).

Blood was also sampled before and after a squat protocol (5 sets, 15-20 repetitions) on D2. Muscle tissue disruption at the midthigh was assessed using magnetic resonance imaging (MRI) before exercise and on D3 and D6. Exercise-induced increases in plasma markers of purine catabolism (hypoxanthine, xanthine oxidase, and serum uric acid) and circulating cytosolic proteins (myoglobin, fatty acid-binding protein, and creatine kinase) were significantly (P 0.05) attenuated by LCLT. Exercise-induced increases in plasma malondialdehyde returned to resting values sooner during LCLT compared with placebo.

The amount of muscle disruption from MRI scans during LCLT was 41-45% of the placebo area. These data indicate that LCLT supplementation is effective in assisting recovery from high-repetition squat exercise.

Thx Scott…ok, that is for LCLT but what about just L-Carnitine vs. Acetyl L-Carnitine? Which is better and is it better to take these supplements as pills or in liquid form?

I’ve used both and found Acetyl more effective at normal bodyfat levels…however, I’ve had good responses with l-carnitine at low bf levels…I came to aforementioned conclusion about molecule being too big to pass through mitochondrial barrier during my contest days(right after I bought 3 bottles of course) but I still had noticeable success when taking it on 3 separate precontest cycles…dunno, possible secondary effects that I slept through during biochem…

Ronin - Im about 10% bf…which would you recommend? I want to get down to 4-5% bf…take Acetyl L-Car. or just L-Car? Also, did you take pill or liquid form? - Which is better and why?


I never thought effects of acetyl were worth the money…I’d just run the l-carnitine when you start hitting diminishing returns around 6-7%bf…I preferred liquid l-car in a glycerol base during my precontest de/rehydration microcycles…

Why are the liquids better than the pills? Are the pills just as good or effective? Please let me know. Thx

Anyone know?