If you want to burn more fat during your workouts then you need to increase your L-Carnitine levels.
L-Carnitine is an amino acid that transports released fat to muscle to burn as energy. Depending on what you read, I've seen recommendations that say to take between 1 gram to 12 grams of l-carnitine per day.
The high end would become very expensive. I've priced l-carnitine at about .18 cents per gram. L-Lysine is priced at about .07 cents per gram. That's less than half the cost.
Why lysine? Because the body converts it to carnitine. I was doing some research on precursors to some of the more expensive amino acids the ran across the below study. Of course I like to hedge my bets and still take carnitine pre and post workout.
Here's what I do:
1. I take 5 1,000 mg lysine tablets with any meal.
2. 500 mg to 1,000 mg carnitine pre and post workout.
3. Consider adding 250 mg to 1 gram of choline.
4. Add 500 - 1,000 mg of Vitamin C.
Stay Strong My Friends!
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Am J Clin Nutr. 1983 Jan;37(1):93-8.
Lysine-carnitine conversion in normal and undernourished adult men-suggestion of a nonpeptidyl pathway.
AbstractAdministration of 5 g L-lysine orally to normal adults produced a significant increase in plasma carnitine levels within 6 h followed by a further rise by 48 h. Levels remained high up to 72 h. Similar changes in plasma carnitine were not observed if blood was sampled without lysine load or after administering a load of other amino acids such as tryptophan or threonine. Maximum excretion of carnitine per g creatinine was observed in 24 to 48 h collection after lysine load. Two subjects showed an early peak in 3-h and 6-h collections, respectively. Undernourished subjects failed to demonstrate similar change. After rehabilitation the undernourished subjects behaved as did the well-nourished subjects. These observations suggest that there may be a rapid in vivo conversion of orally administered lysine to carnitine in humans. Conversion of lysine to carnitine may be impaired in malnutrition.
[PubMed - indexed for MEDLINE]
Title: The Encyclopedia of Supplements A-F
Source: Flex 29.10 (Dec. 2011): p196.