Chapter 44 ▶ Supplements, from A to Z
tention, determination, calmness, clarity and mental energy, especially during the athletic performance, and also outside of it. By recovery we mean the athlete’s ability to restore their energy levels in the muscles, their hormonal balances, the facilitation of the sleep induction, the activation of detoxification mechanisms and the elimination of training-induced metabolic wastes and the ability to repeat the performance in the shortest possible time. Scores are assigned in the table at the end of each supplement. The sign – indicates no efficacy; the + sign indicates minimal effectiveness; the ++ sign indicates a fair efficacy; the +++ sign indicates good efficacy; the sign ++++ indicates an excellent effectiveness. Having to opt for a supplement in order to obtain an improvement in a specific capacity, I recommend choosing supplements marked with the +++ or ++++ sign; however, also considering the overall effect of a supplement on the various capacities, it is also possible to opt for those supplements whose overall score reaches ++.
ACETYL CARNITINE (ALC) Description
Acetyl-L-carnitine, also known as ALCAR, is a carnitine molecule linked to an acetyl group. From a chemical point of view, acetyl-L-carnitine (ALC) is the acetylated derivative of the amino acid L-carnitine and its endogenous production occurs starting from L-carnitine and acetyl-CoA, deriving from the fatty acids beta-oxidation process, thanks to the intervention of the carnitine-acetyltransferase enzyme, which is present in the mitochondrial matrix. Exercise naturally increases our levels of acetyl-L-carnitine; however, if you are obese, over 30, or if you have health problems, it will probably be necessary to take supplements of this molecule.
Properties
Acetyl-L-carnitine is considered a version of carnitine with a higher neurological efficacy. In chronic fatigue, for example, ALCAR can reduce the mental fatigue. Supplementation with acetyl-L-carnitine can attenuate the decline in the potential of the mitochondrial membrane and the reduction of cardiolipin (a constituent of the membrane), associated with age (and also with overfeeding). Cardiolipin is a fatty acid, exclusive to mitochondria, with numerous vital roles in the mitochondrion, such as the optimal maintenance of the structure of the electron transport chain and its enzymes. It has been hypothesized that acetyl-L-carnitine plays an important role in aging, as ALCAR is a part of the mechanisms aimed at restoring and/or maintaining cardiolipin levels and it also slows the decline of the mitochondrial function. From a physiological point of view, acetyl-L-carnitine plays roles that are very similar to those of L-carnitine, with the notable difference of being able to add to the effects of L-carnitine, which you will find listed in the chapter dedicated to this supplement, those directly related to its acetyl structure and its greater bioavailability. Because of these effects, several authors believe that it may play a role in the acetylcholine synthesis processes, which is a known neurotransmitter. Furthermore, speaking of the bioavailability, it is interesting to consider the data that seem to suggest a more efficient absorption of the acetylated form. The possible applications of acetyl-L-carnitine are therefore multiple and they cover many areas, since it is effective not only for sportspeople but also in the field of pathology, as shown by medical research applied to the therapy of Alzheimer’s disease, diabetic neuropathies, to ischemia and cerebral reperfusion, as well as to the improvement of cognitive faculties and degenerative neuropathies, such as those that follow chronic alcoholism. 368
