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Creatine or carnitine? The question may seem trivial – indeed, many people often confuse these two substances – but there are significant differences between these two types of supplements.
Whilst creatine leads to an increase in strength and therefore muscle mass, and is ideal for those practising sports that require power, such as bodybuilding, carnitine is better suited to weight loss and is used by those involved in sports requiring significant endurance, such as cycling or running, as it promotes the use of fat stored in the body as an energy source.
That is why, in this article, we outline the differences between creatine and carnitine, the specific effects of these two supplements, and whether they can be taken together.
What is creatine?
Creatine is an amino acid found in our bodies and produced naturally by the body in various organs such as the liver, kidneys and pancreas. Creatine is produced by the body itself, but it is also found in certain foods, such as pork, beef and chicken, as well as herring, salmon, tuna and cod.
Creatine is the main component of phosphocreatine, a molecule used to regenerate ATP, the cell’s energy source. Thanks to this process, the body can rely on a renewed supply of energy, enabling you to train to the best of your ability.
However, the amounts of creatine obtained from diet and the body’s own production are insufficient to yield benefits, hence the value of taking creatine supplements to maximise performance during training and improve muscle growth for those engaging in high-intensity exercise.
Functions of creatine
Creatine offers several health benefits in terms of improving performance and strength levels.
Several clinical studies, carried out over the years, have shown that creatine supplementation in individuals practising high-intensity sports enables them to maintain better performance for a longer period, and even to increase the number of repetitions and sets compared with the previous session. This is because creatine helps produce cellular energy by converting ADP into ATP.
In other words, this substance enables you to exceed your maximum potential thanks to the many benefits it brings to the human body, such as increased mass, strength, power and speed.
Benefits of creatine
The most significant benefit, supported by several clinical studies, is the increase in strength, as creatine boosts endurance and short-term strength during a set and throughout a workout more generally. Over time, this also helps to build and increase maximum strength.
When combined with endurance training, creatine supplements help to increase muscle mass by boosting strength, enabling you to lift heavier weights and subject your muscles to greater exertion, which in turn allows muscle fibres to hypertrophy.
Furthermore, creatine improves muscle recovery both during training – as it accelerates short-term recovery during rapid, intense and repeated efforts – and after training, as it speeds up the replenishment of glycogen stores, thereby reducing recovery time.
Side effects of creatine
When taken in the correct doses and in the right way, creatine has no side effects on the body’s health. However, the situation changes in the event of an overdose or incorrect use.
Abuse or incorrect use of creatine can lead to side effects and contraindications of varying severity. In particular, the possible side effects associated with excessive or incorrect intake of creatine are as follows:
- Water retention
- Nausea
- Gastrointestinal disturbances
- Weight gain
- Dehydration
Furthermore, supplementation is not recommended if you are taking medication, diuretics or are suffering from severe dehydration.
What is carnitine?
Carnitine is a non-essential amino acid found in over 90 per cent of muscle cells. It is produced naturally by the body in the liver and kidneys. To produce it independently, it is important to have two essential amino acids, lysine and methionine, as well as optimal levels of vitamins C and B6 and iron.
Carnitine plays a key role in energy production by transporting fatty acids from the cytoplasm to the mitochondria, where they are oxidised to produce energy.
Normally, the body is able to synthesise the carnitine it needs itself. However, it is also possible to obtain this nutrient from food, particularly by eating meat dishes – red meat being particularly rich in it – as well as fish and dairy products.
If dietary intake is insufficient, it is advisable to take carnitine supplements to make up for any deficiencies or to gain further benefits.
Functions of carnitine
Carnitine is responsible for transporting long-chain fatty acids into cells where, once energy has been produced through the process of fat oxidation, it is used by the body as a source of energy. In summary, it can be said that carnitine helps the body produce energy by transporting long-chain fatty acids.
This role is specific to long-chain fatty acids, which make up the majority of the fats consumed in the diet and present in the body. This results in an accumulation of these lipids, which over time form the infamous layer of fat that we all seek to avoid, as it spoils our figure.
Carnitine is therefore important in preventing this build-up. Indeed, the fats transported by carnitine are converted into energy (ATP) through a series of chemical reactions that helpimprove cellular health, boost energy levels and enhance physical well-being.
The benefits of carnitine
Due to its key role in fatty acid metabolism and energy production,carnitine has been the subject of extensive scientific research, which has shown that it is a valuable aid for professional athletes and a dietary supplement for those seeking to support an active and healthy lifestyle.
As it promotes the transport of fatty acids into cells to convert them into energy, one might easily assume that this process increases the body’s ability to burn fat, leading to weight loss. However, the human body is extremely complex, and without physical exercise or a balanced diet, it is not as though carnitine has any magical effects on weight loss.
Consequently, carnitine can contribute to weight loss if you are following a diet and an exercise programme, by improving and increasing calorie expenditure.
Another function of carnitine isto improve oxygenation in the muscles, which helpsto enhance sporting performance, even over the long term, and facilitates the repair of muscle tissue in the event of injury. It is also thought to help delay the onset of fatigue.
Side effects of carnitine
Carnitine has no side effects when taken at the recommended doses, but an overdose of 2/3 grams per day may lead to adverse effects such as nausea, vomiting, abdominal cramps and diarrhoea.
Furthermore, unless otherwise medically indicated, it is contraindicated in patients with hypothyroidism. It is not recommended for patients on dialysis or suffering from severe kidney disease.
Taking carnitine in specific circumstances or whilst on medication is recommended only under medical supervision.
Comparison between creatine and carnitine
For those who are not athletes or who have simply never used supplements in their lives, it is easy to confuse creatine and carnitine. That is why we will attempt to explain the difference between these two substances in a few lines by comparing them
Creatine is a substance that helps increase strength and is ideal for those who practise power-based sports, whilst carnitine is suitable for weight loss, as it promotes the use of fat stored in the body by converting it into energy.
Benefits for training
As mentioned earlier, creatine enables you to exponentially improve the quality and duration of your training sessions thanks to the benefits this substance brings to the body.
Taking creatine has a positive effect on athletic performance by increasing strength levels. In fact, it enables you to maintain a higher level of performance for a longer period, even allowing you to complete more repetitions and sets than before. It also helps to build and increase maximum strength over time.
Carnitine, for its part, although to a lesser extent, still offers several benefits for training. Indeed, throughthe oxidation of fatty acids and energy metabolism, it helps improve athletic performance by increasing maximum oxygen consumption and power output.
Furthermore, carnitine has been shown to alleviate post-workout muscle soreness by reducing both cellular damage and the formation of free radicals, thereby easing muscle pain and promoting full post-workout recovery.
Taking creatine and carnitine together
Can I take creatine and carnitine at the same time?
It is possible to take carnitine and creatine supplements at the same time. In fact, studies have shown that taking creatine and carnitine together can improve the body’s anaerobic capacity, strength and muscle mass, whilst reducing body fat.
What are the recommended dosages for carnitine and creatine?
Given their different benefits for the body, creatine and carnitine can be taken together. As for the average dosage, it is generally recommended totake 2 to 4 g of carnitine per day and 3 to 5 g of creatine per day, 20 to 30 minutes before training.