Fabricada de manera natural por el organismo, la L-carnitina es una molécula que se encuentra natural y principalmente en los músculos. No obstante, no es mundialmente conocida por esto, sino por ser uno de los suplementos alimenticios más consumidos. ¿Y quiénes lo consumen? Aquellas personas que realizan ejercicio físico.
De la mano del entrenador personal Ignacio Ortuño, es hora de descubrir por qué la L-carnitina es uno de los suplementos alimenticios más famosos en el mundo del deporte.
¿Qué es la L-carnitina?
Antes de explicar qué es la L-carnitina, es importante saber que no es ajena al organismo, ya que, de hecho, la fabrica biológicamente a través de la acción de dos aminoácidos: la L-lisina y la L-metionina. Estas moléculas trabajan sin descanso, pero nunca consiguen fabricar una cantidad lo suficientemente eficiente como para lograr una reducción de los tejidos adiposos del organismo de manera natural.
De este modo, la L-carnitina actúa como transportador de ácidos grasos hacia las células, más concretamente las mitocondrias. Por ello, puede decirse que su principal función es, esencialmente, actuar sobre el metabolismo del cuerpo, generando energía y utilizando las grasas para ello.
Asimismo, puede encontrarse en alimentos de procedencia animal, como carnes y derivados como los lácteos.
¿Para qué sirve la L-carnitina?
El objetivo de la L-carnitina es claro y conciso. Este suplemento tiene una eficacia comprobada en la eliminación de los depósitos de grasa acumulados en el organismo.
Este condicionante se cumple gracias a su acción ejercida como lipotrópico, sustancia que promueve la metabolización de las grasas en el hígado y evita la acumulación de aquellas que el cuerpo no consigue eliminar. Por tanto, esto no quiere decir que elimine la grasa existente, sino que evitará el depósito de nueva grasa.
Pero estos buenos efectos van más allá. Al consumir la L-carnitina durante la práctica del ejercicio físico, el cuerpo consumirá aquellas grasas que desean eliminarse, y no otras fuentes de energía que forman parte de la reserva energética del organismo. Además, gracias al consumo de L-carnitina se obtiene un mayor rendimiento durante el esfuerzo físico que implica la actividad deportiva.
¿Y cómo lo consigue? Con el ahorro de glucógeno -glucosa-, que es, a fin de cuentas, la ‘gasolina’ que el organismo necesita para ofrecer ese buen rendimiento físico.
¿Cómo tomar L-carnitina?
La L-carnitina se ingerirá, normalmente, antes de realizar cualquier actividad física. Se trata de un suplemento cuyo consumo se recomienda, especialmente, cuando el ejercicio no es de alta intensidad. Al realizar ese tipo de ejercicios, combinados con la ingesta de este suplemento, se quemará menos grasa. Por tanto, es más indicado para prácticas aeróbicas de baja o media intensidad.
Su toma se indica, según portales especializados, unas dos horas antes del entrenamiento. En estos casos, para sacar el máximo partido a este suplemento, se aconseja ingerirlo unos 30-40 minutos antes de la actividad física, aunque los hay quienes prefieren su consumo después del entrenamiento. Del mismo modo, los efectos son plausibles y notorios en el corto plazo: el entrenamiento podrá alcanzar nuevas cotas de intensidad, se obtendrá un mejor rendimiento y una mayor duración en el tiempo.
En lo referente a la dosis a consumir, la marca del suplemento en cuestión marcará la pauta a seguir. En todo caso, diversas variables como el estado físico actual, el peso o la intensidad del ejercicio a practicar deberán tenerse en cuenta antes de su ingesta.
De igual modo, la dosis habitual de L-carnitina no suele superar los 2 gramos al día, aunque según el sujeto en cuestión, podrían alcanzarse hasta los 3 gramos.
Beneficios de la L-carnitina
Principalmente, la L-carnitina se encarga de que la oxidación de las grasas del cuerpo sea la apropiada, así como su almacenamiento. Del tal modo, pueden extraerse las siguientes conclusiones al respecto:
- La L-carnitina es esencial para el buen funcionamiento del organismo. De hecho, su carencia puede derivar en acumulación de grasa y, por ende, en una ganancia de peso que nunca será saludable.
- La falta de L-carnitina conduce a una sensación de agotamiento constante o, como derivado, al fallo de los músculos.
- Su uso como suplemento es especialmente útil en el tratamiento de diversas afecciones. Por ejemplo, favorece un correcto funcionamiento del hígado, por lo que actúa de manera beneficiosa en patologías hepáticas. Por otra parte, algunos estudios revelan que es capaz de dotar de una mayor movilidad a los espermatozoides.
- En lo referente al plano deportivo, cumple funciones en la resistencia física y la recuperación tras la práctica deportiva. Afecta, positivamente, en términos de velocidad en deportes aeróbicos, y disminuye la sensación de fatiga al actuar sobre los tejidos musculares.
- Por otra parte, es más efectivo entre la población vegetariana, porque al no consumir carne, tienen una menor presencia de lisina y metionina, componentes de la L-carnitina.
Contraindicaciones de la L-carnitina
Al tratarse de una sustancia fabricada por el propio organismo, una ingesta suplementada de L-carnitina ligeramente superior a las cantidades que el cuerpo necesita no suele presentar problemas o contraindicaciones. No obstante, como cualquier complemento, la sensibilidad que el consumidor pueda mostrar hacia determinados componentes marcará la diferencia entre un consumo seguro y algún efecto secundario.
Existen determinados casos en los que la ingesta de la L-carnitina no es recomendable: mujeres embarazadas o en periodo de lactancia; epilépticos, por riesgo a que esas convulsiones aumenten; o afectados por trastornos como diarreas, insuficiencias cardiacas o neuropatías. De tal modo, siempre deberá ser un médico o especialista el que determine el uso.
En todo caso, diversos estudios que recogen los efectos de la L-carnitina señalan, como posibles efectos secundarios, los siguientes patrones:
- Vómitos y náuseas.
- Dolor abdominal.
- Diarrea y gastritis.
- Mareos.
- Fiebre.
- Hiperhidrosis.
Formatos de la L-carnitina
Actualmente existen multitud de marcas que ofrecen L-carnitina en sus productos para poder aprovechar sus beneficios de forma cómoda. De tal manera, su ingesta más común es a través de la vía oral, en los siguientes formatos:
Líquido
Es, probablemente, el formato más versátil de este suplemento. Rápida absorción, facilidad para tragarlo y en formato monodosis, especialmente cómodo para su transporte. De igual modo, por todas estas ventajas, es el formato más caro. Esta sería una recomendación: L-Carnitina líquida Marnys 20 viales.
Tabletas
Fáciles de tragar, se trata de comprimidos recubiertos en formato sólido que, habitualmente, dejan un sabor agradable tras tomarlo. Este sería uno de los suplementos más conocidos: Nutricore L-Carnitina 1000mg 60 tabletas.
En polvo
Es el formato más ‘difícil’ de manipular, especialmente por el proceso de mezclado. Podrá tomarse con agua, zumo o leche, pero habrá que agitar y mezclar bien para evitar que se formen grumos que puedan dificultar la ingesta.
Efectos secundarios de la L-carnitina
Al igual que sucede con sus posibles contraindicaciones, la aparición de reacciones alérgicas a causa de una ingesta de L-carnitina resulta especialmente raro. No obstante, de los citados formatos, como es el caso de las tabletas, sí pueden prescribirse alergias. Es el caso del gluten o la lactosa, ya que, por ejemplo, las tabletas o comprimidos de los suplementos pueden incluir trazas de estos componentes.
Efecto rebote
Si se ingiere la L-carnitina como suplemento único, y sin otros componentes añadidos, no existirá efecto rebote. Esto se debe precisamente a que esta sustancia la fabrica el cuerpo, por lo que no conllevará riesgos en este caso.
No obstante, si se consume algún complemento que, además de L-carnitina, incluye otras sustancias, sí podrían producirse efectos adversos. En todo caso, no estarán condicionados por efecto directo de la propia L-carnitina.
Tomar L-carnitina en ayunas
Lo habitual y recomendable es consumirla junto con agua, así como con zumo o leche, por el pico de insulina que produce, favoreciendo así su concentración en el músculo. En todo caso, existen corrientes que defienden que la ingesta de la L-carnitina en ayunas ayuda a aumentar la absorción de este componente.
En casos en los que se apueste por tomarla nada más despertar, es importante que un especialista dosifique y paute esta suplementación.
Tomar L-carnitina sin hacer ejercicio. ¿Da resultado?
Entre los dos tipos de L-carnitina que existen, la L y la D, la que realmente ejercerá una acción importante es la del tipo L, de la que se podrá extraer un máximo beneficio.
El trabajo de esta sustancia consiste básicamente en transportar ácidos grasos al interior de las mitocondrias. Al llegar a éstas, dichos ácidos grasos se utilizarán posteriormente como una especie de combustible a partir del cual se obtiene energía. Por tanto, si no se ofrece al cuerpo una actividad que implique un gasto energético mínimo, la L-carnitina no liberará sus efectos, es decir, requiere de la práctica de ejercicio físico.
EXCELENTE! Información. Gracias.
[…] Al tratarse de una sustancia fabricada por el propio organismo, una ingesta suplementada de L – carnitina ligeramente superior a las cantidades que el cuerpo necesita no suele presentar problemas o contraindicaciones. Ver respuesta completa […]
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