L-carnitine is an essential compound that assists in the transport and eventual burning of fat. Recent studies point to additional benefits of L-carnitine on recovery from exercise and heart health. In healthy men, researchers reported that L-carnitine supplementation (2g per day for three weeks) resulted in significantly less free radical formation, tissue damage and muscle soreness during and after moderate intensity squat exercise.
Researchers then performed a study to validate prior work and determine if ingesting a smaller dose of L-carnitine could also provide the same effect. For three weeks prior to each test, subjects ingested either 1g of L-carnitine L-tartrate (LCLT) per day, 2g LCLT/day or a placebo. Similar to previous work, results showed that 1g of LCLT per day was effective at reducing the acute response of several markers of biochemical stress. In addition, muscle soreness was lower after exercise with L-carnitine supplementation.