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Benefits of L Carnitine for Runners

Posted by George Parker on

By George Parker, Georgia Tech Chemist & Engineer, 7x Boston Marathon Qualifying Runner, and Founder of Peregrune®, which engineers vitamins and supplements exclusively for runners.

Are you looking to enhance your running performance? L Carnitine might be the supplement you need. This blog will explore the benefits of L Carnitine for runners, backed by scientific research and expert opinions.

What is L Carnitine?

L Carnitine is a naturally occurring compound in the body that plays a crucial role in the production of energy. 

Carnitine is a quaternary ammonium compound involved in metabolism in most mammals, plants, and some bacteria. In support of energy metabolism, carnitine transports long-chain fatty acids from the cytosol into mitochondria to be oxidized for free energy production. Given its key metabolic roles, carnitine is concentrated in tissues like skeletal and cardiac muscle that metabolize fatty acids as an energy source. Generally individuals, including strict vegetarians, synthesize enough L-carnitine in vivo. It is responsible for transporting fatty acids into the mitochondria, where they are converted into energy. For runners, this means improved endurance and stamina.

Carnitine exists as one of two stereoisomers: the two enantiomers d-carnitine (S-(+)-) and l-carnitine (R-(−)-). Both are biologically active, but only l-carnitine naturally occurs in animals.

How Does L Carnitine Benefit Runners?

Research has shown that supplementing with L Carnitine can lead to a variety of benefits for runners. These include:

  • Increased endurance: L Carnitine helps the body utilize fat as a source of energy, preserving glycogen stores for longer runs.
  • Improved recovery: L Carnitine has been shown to reduce muscle damage and soreness after intense exercise, allowing for quicker recovery.
  • Enhanced performance: By increasing the body's ability to burn fat for fuel, L Carnitine can improve overall performance and speed.

What Do Experts Say?

According to sports nutrition experts, L Carnitine can be a valuable supplement for runners looking to take their performance to the next level. Studies have shown that L Carnitine supplementation can lead to significant improvements in endurance and overall running performance.

It is important to note that individual responses to L Carnitine may vary, and it is always recommended to consult with a healthcare professional before starting any new supplement regimen.


In conclusion, L Carnitine offers a range of benefits for runners, including increased endurance, improved recovery, and enhanced performance. By incorporating L Carnitine into your supplement routine, you may experience improvements in your running performance and overall fitness level.

Remember to always prioritize proper nutrition, hydration, and training in conjunction with any supplement use for optimal results.

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