LCLT (L-Carnitine L-Tartrate) is a compound that has been shown to improve fat loss over a long-term time period, improve recovery and VO2 max pertaining to exercise. LCLT has also been known to improve androgen receptor density. First of all before we get into this article what made LCLT popular? Who uses it? What are the benefits?
LCLT (L-Carnitine L-Tartrate)
It has been a bulk powder product and also seen in various pre-workouts and fat burners over the years. There are also small decreases in muscle disruption through various high intensity resistance training/exercise for enhanced muscle recovery with LCLT usage. From what you are hearing you are soon to think why have I never used this before?
Before we get into research lets first understand where this compound came from and what it has to offer. Carnitine has been known for being an additional aid in fat burning or fat loss over the years. Many individuals when they look to cut and add to their supplement stack will want to include or look at L-Carnitine. When carnitine is metabolized in the body it helps transport cells into mitochondria to be burned which is an additional aid in fat burning. Many studies have been done on LCLT and fat loss and more recent studies are geared toward performance.
Cardio and LCLT
When individuals want to utilize High Intensity work (Such as HIIT cardio) they are going to primarily be using glucose as a form of energy or what they are burning in the body. For those going low-carbohydrate that may not be the ideal situation at hand. When individuals want to dose L-Carn as a fat burner they are utilizing it in upwards of 3g a day (as used in most pubmed studies) for a prolonged period of time. In a 10 day span, some research has shown benefits, if diet and training are in check to aid fat loss and weight loss. How much of an impact does the supplement really have? That is hard to know because of the research being so up and down.
Exercise and LCLT
There have been some verifying thoughts from studies done in the UK (United Kingdom). The research was done over a 6-month span where individuals were taking in upwards of 75-100g of carbs around exercise and utilized Carnitine pre-workout to help with fat metabolism. The results had shown an increase of around 20-30% work output during the workout session. Let us also factor a drop in 1-2% bodyfat over that time. While that may not seem like a lot on paper, in reality losing a few percentage of bodyfat can go a long way on top of a good diet and training program.
Hormones and LCLT
There are countless studies done on LCLT, which have evolved its presence in the supplement industry. One of the first ones that stood out to me was a 2003 study in pubmed. In 2003 a Strength and Conditioning facility at the university of Connecticut used over 10 individuals (well trained men) who volunteered for six consecutive days of weight training. On those 6 days those individuals had blood drawn after utilizing 2g of LCLT per day and following a squat protocol (5 sets of 15-20 reps). The individuals when giving blood were done every 15, 30, 120 and 180 minutes in the post-exercise window to help understand what LCLT could do regarding IGF and testosterone. After the 3-week study at the University the results came back and showed an increase in IGF levels in all periods of the post-workout window. Even with an increase in muscle damage from weight training and squats the scientists did note that an overall recovery supplement was noticeable. As it helped in overall recovery in each 30-60-180 minute period after the workout had ended.
LCLT and Other Benefits
Another study to note is when individuals used a minimum of 2g of LCLT a day for a span of one month. The findings were very clear and the benefits were noticed in the male subjects. When subjects had blood drawn they noted that the amount of muscle damage was reduced. There was also an increase in plasma malondeldehyde showing improved recovery and also enhanced oxygen consumption to the cells in the body. Not only that the individuals when training noted less rest times, increased pump, and also better blood flow which is a sign of an increased pump (just like how glycerol pulls water into the cells to enhance pump).
What is also to note about this study when the individuals were tested the scientists/researchers also noted the change on their diets as well. When individuals consumed a higher carb meal (50-75g of carbs) they noted that with the LCLT prior to the carb meals they were able to metabolize, and utilize, the carbs at a more efficient rate (like we touched upon before in this article). Now when the individuals were fed a Protein+Fat meal and the researchers drew blood and conclusions there was a major difference. While there was an improvement of FMD (flow mediated dilation) after a high fat meal, the LCLT group had a decrease in blood flow dilation by around 5%. Those in the control group had an increase of over 7%.
LCLT may not be a very heavily studied ingredient but the facts are clear. An increase in fat loss over prolonged periods of time, increased pump, boosted performance, and prolonged endurance in exercise and training. With multiple studies to back its name this is something to consider into your supplement stack.