Every day we are bombarded by advertisements stating “Lose
weight fast!” and “Lost x pounds in 3 weeks!”. Along with these claims are
magic results courtesy of Photoshop. This is probably the largest portion of
the supplement industry and with that comes the most outrageous claims you will
ever come across. In this overwhelming pile of “weight loss aids” there are a
few supplements that seem to have great merit in aiding in your fitness goals.
Two that I believe are potentially beneficial are L-Carnitine and Conjugated
Linoleic Acid (CLA). As always, check with your physician before trying any
supplements or making any changes to you activity level or diet. Below is a
short list of information pertaining to these supplements:
L-Carnitine:
·
Not an amino acid or Vitamin.
·
Can be taken through the diet in red meats.
·
Derivative of hydroxybutric acid
·
Can be synthesized in the liver or kidneys then
stored in muscle tissue (skeletal), heart, and brain.
·
Helps move stored body fat(triglycerides) to
bloodstream for the purpose of energy production
·
Transport long-chain fatty acids to a structure
in the cell called the mitochondria, the energy producing area.
·
Potential benefits for fat metabolism, long term
energy.
·
Potential benefits for cardiovascular health and
the treatment of certain diseases.
Conjugated Linoleic Acid (CLA)
·
Modified form of Linoleic Acid
·
Bacteria in your intestinal tract can convert
Linoleic Acid to CLA.
·
Can be found in Beef, eggs, poultry, corn oil,
and dairy products.
·
Potential fat metabolizing effect, along with
possible increase in lean body mass.
·
Possible benefits in preventing certain cancers.
This is just a light overview of
these 2 supplements, and there are many more supplements on the market that may
be valid for an individual’s fat burning efforts. The ones listed above just
seem to have the most merit through experimental evidence and personal
experience with clients.
Dosing for these products is
varied. For L-Carnitine most companies suggest 1-3g daily, individuals have
taken up to 1g pre-exercise in liquid form to aid in energy/fat burning during
training. CLA has a dosing of 1-3g daily, taking 1g/ 3 times daily is a common
suggestion on products. Studies have shown taking CLA in excess of 3g has no
additional benefits.
Even though these products have
potential benefits for fat metabolism, there is still no better solution than
an active lifestyle combined with a healthy diet. Use these supplements as an
aid, not a miracle pill. If anyone has anything to add to the topic of this
article please comment of email me, any information will be greatly
appreciated.
Michael
Petrinjak, CFT
References
1. “Sports
Nutrition, Third Edition” Dan Gastelu MS, MFS Frederick C. Hatfield, PhD
3. http://www.livestrong.com/article/429953-the-benefits-of-conjugated-linoleic-acid/
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