Benefits of L-Carnitine for Bodybuilding

If you’re on the lookout for a decent supplement, then you’re definitely not alone. However, the amount of conflicting information out there can lead to you buying the wrong one.

The last thing you want to do is fork out a s**t load of money for a product that doesn’t work. This is why it pays to do your research before you jump the gun and make a quick purchase. Thankfully, we here at are here to help you.

When buying any supplement, the most important thing you need to consider is the actual ingredients themselves. This is because, without effective ingredients, you might as well not bother taking it altogether.

As a result, a supplement that contains a blend of clinically tried-and-tested ingredients is a sure fire way to enhance your exercise performance considerably.

Essentially, this means that the best pre-workout supplements provide great benefits which can help you take your workouts to the next level.

Here are the benefits that an effective pre-workout supplement should deliver:

  • Decreased Muscle Fatigue – Enjoy increased endurance and reach the stage of fatigue at a much slower rate.
  • Improved Focus – Go harder in the gym and reach your fitness goals quicker.
  • Reduced Muscle Damage – Recover faster from your workouts so you can make the most out of your next workout too.
  • A Boost in Energy – Be able to work as hard as you did during your last sets as your first to make more progress.

But, which ingredient offers each of these benefits and more?

Answer: L-Carnitine, a scientifically proven ingredient that can help you make the most out of each and every workout in the gym.

So, if you were looking to find out more about how this particular ingredient works, the benefits of L-Carnitine for bodybuilding, and the scientific evidence of its effectiveness, then you’ve definitely come to the right place! Read on and we’ll tell you everything that you need to know.


What is L-Carnitine?

L-Carnitine is essentially an amino acid which is naturally occurring. It serves a purpose within the body; transporting fatty acids into the mitochondria of your cells.

It can be produced by the body through methionine and lysine. However, a high amount of Vitamin C is needed for this. You can either get more vitamin C into your diet through what you eat or through supplementation.

Acetyl-L-Carnitine (ALCAR) is the form of L-Carnitine which will benefit you the most. This particular form of L-Carnitine can be found naturally in chicken and beef, as well as in dairy products such as milk and cheese.

But, it’s also found with avocados and green vegetables too, albeit to a lesser extent. So, if you don’t eat meat, you’ll still be able to consume ALCAR. Although, you’d probably need to supplement your intake, as non-meat sources aren’t as rich in this particular compound.

ALCAR is able to help your body utilize your fat stores for energy. Therefore, it can actually help you in the weight loss department to a certain extent. The next section will look into the benefits of L-Carnitine for bodybuilding and how it can improve your workouts.

Benefits of L-Carnitine for Bodybuilding

We’ve now established that ALCAR can be hugely beneficial when consumed in effective dosages. It has the potential to improve your workout performance considerably and should be an ingredient that’s near the top of your priority list when you’re looking for the perfect pre-workout supplement.

In this section, we’ll tell you everything that you need to know as we give you an in-depth overview of the benefits of L-Carnitine for bodybuilding. So, without any further ado, here they are:

Reduced Muscle Damage


When you consume L-Carnitine, you’ll find that it helps to reduce muscle damage. Each time you take part in a training session, your muscle fibers will be damaged as your muscles begin to grow.

This is usually a sign that you’ve gone hard during your workout and leads to a feeling of soreness after. This is where L-Carnitine comes in – it’s been proven to help you feel less sore after each of your workouts. So, when it comes to your next one, you’ll be ready and raring to go.

This was proven in a 2018 study which found that L-Carnitine ‘alleviates muscle injury’. Essentially, this means that you’ll be able to recover faster and be able to go just as hard in your next session.


Reduced Fatigue


When you’re working out in the gym, the last thing you want is to encounter fatigue. This often means that you can’t get the most out of your gym sessions. Luckily, fatigue reduction is one of the biggest benefits of L-Carnitine.

With reduced fatigue, you’ll be able to take full advantage of this during each and every workout. In turn, this can help you to reach your fitness goals more efficiently, and get those all-important gains in no time at all.

Increased Energy


A study which was conducted in 2012 confirmed that ALCAR actually increased levels of energy. So, this shows that consuming a sensible amount of L-Carnitine can be hugely beneficial for improving your exercise performance.

This is without a doubt one of the biggest benefits of L-Carnitine for bodybuilding. This is because you’ll not only be able to encounter increased endurance, you’ll also be able to go harder for longer – effectively allowing you to perform more sets, or lift heavier weights. In turn, this can increase your muscle building potential considerably.


Increased Focus


L-Carnitine has been proven to improve your brain’s cellular health. Effectively, this elevates your brain’s cognitive functions. This means that you’ll be able to go into the gym and power through your workout with improved concentration.

Why? Well, ever heard of ‘mind-muscle-connection’? It’ll help you really make the most of every rep, instead of slamming weights with bad form all of the time – so it’ll help you make more gains while reducing your risk of injury.


Optimal and Safe L-Carnitine Dosages in Pre-Workout Supplements

L-Carnitine is produced naturally by the body. But quite often, it requires supplementation in one way or another. This is so you can enjoy the benefits we looked into in the last section.

An optimal dosage of L-Carnitine is around 500mg. This ensures you are able to experience its full list of benefits, as well as reaching your fitness goals more effectively.

Essentially, an appropriate dosage of L-Carnitine can improve your muscle building potential while even having a slight effect on fat loss. So you can see why we rate this nutrient so highly.

L-Carnitine Side Effects

In terms of side effects, you’ll be able to avoid any that have been reported when you consume it in sensible dosages. You might think that more is better when it comes to consuming a particular ingredient. But, that isn’t always the case.

L-Carnitine is no different. So, it’s probably best to avoid overdoing it and sticking to the 500mg optimal dosage we mentioned earlier. It’s been reported that L-Carnitine can cause side effects such as diarrhea in certain individuals. However, such cases are rare – a 1997 study confirmed this – with most subjects able to take part in the full study on mitochondrial energy production.




There’s no doubting that ALCAR is beneficial for you in more ways than one. An energy boost, reduction in fatigue, and less muscle damage – these are some of the biggest benefits of L-Carnitine for bodybuilding.

For those reasons, L-Carnitine is undoubtedly something you should pay attention to if you’re looking to reach your fitness goals more efficiently. However, the issue is that you need to ensure that you’re consuming a dosage that can allow you to experience each of its benefits.

While L-Carnitine can be found within a variety of different foods such as chicken, beef, and avocados, it’s most definitely more beneficial to consume this particular ingredient in the form of a supplement.

Essentially, this means that you’ll easily be able to get an optimal dosage of L-Carnitine. When compared to eating a whole bunch of meat and avocados, this is way more efficient. Plus, you’ll know for sure you’re getting enough L-Carnitine in your diet.

Boost your L-Carnitine Levels With A Pre Workout Supplement

Overall, we’d definitely recommend taking the supplementation route when it comes to L-Carnitine. Plus, when you combine it with other effective pre-workout ingredients, the sky really is the limit. With an effective pre-workout supplement, you can expect to enjoy a whole host of benefits.

Not only will you be able to perform better in the gym, you’ll also look and feel better too. In your quest to build muscle efficiently and effectively, a decent pre-workout supplement can help you get there that much quicker.

But, just what is the best option for a pre-workout containing L-Carnitine? Well, in our search for a pre-workout which contains an optimal dosage of L-Carnitine, we found that 4 Gauge fits the bill perfectly. This is because it contains the previous aforementioned optimal dosage of 500mg.

N0t only that, it also contains a blend of other effective ingredients in effective dosages too. This includes the likes of caffeine anhydrous for an effective energy boost, creatine monohydrate for effective muscle building, and l-citrulline to give you intense muscle pumps with every rep.

Ultimately, 4 Gauge came out on top in our top 3 pre-workout supplements list – you can find out why in’s in-depth 4 Gauge review.

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