FBO FAQ: What’s the difference between Creatine and Carnitine?

Acetyl L-Carnitine vs Creatine: Understanding Their Differences and Benefits

Navigating the Choices for Optimal Fitness Results

FBO FAQ: Acetyl L-Carnitine vs Creatine

Let's clear up the confusion! Acetyl L-Carnitine and Creatine are often mistaken for one another, so let's dive into a quick comparison between the two and explore what each supplement offers in detail.

What is Carnitine?

Suitable for those with a Goal of Fat Loss, maintaining muscle and/or improving Focus during the day & during training. 

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What is Creatine?

Creatine is one of the longest standing supplements out there and has been used by fitness professionals for years. It has had multiple scientific studies done to prove it’s efficacy and to determine the best dosage protocol. It is also flavourless and ridiculously cheap per serving!

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Let's Dig a Bit Deeper: What is Acetyl L-Carnitine?

Acetyl L-Carnitine, often abbreviated as ALCAR, is a compound that plays a crucial role in energy metabolism within the body. Unlike regular Carnitine, Acetyl L-Carnitine possesses an acetyl group, enhancing its ability to cross the blood-brain barrier, particularly beneficial for cognitive function. 

Primarily known for its role in fat metabolism, Acetyl L-Carnitine is widely used by individuals aiming for fat loss. By facilitating the transport of fatty acids into the mitochondria, the powerhouse of the cell, Acetyl L-Carnitine, promotes the conversion of fat into energy, thereby supporting weight management efforts.

Additionally, Acetyl L-Carnitine is valued for its role in muscle maintenance, aiding in the preservation of lean muscle mass during periods of caloric restriction or intense exercise. This makes it a valuable supplement for individuals looking to sculpt their physique while shedding excess body fat.

Moreover, Acetyl L-Carnitine is renowned for its cognitive-enhancing properties. By increasing the production of neurotransmitters like acetylcholine, it can improve focus, concentration, and mental clarity, both during the day and during training sessions. This aspect makes it a popular choice among athletes and fitness enthusiasts seeking to optimise their performance in the gym and beyond

To delve deeper into the fat-burning mechanism of Acetyl L-Carnitine, you can explore Paul's informative video here. Paul provides valuable insights into how Acetyl L-Carnitine works within the body to support fat loss while preserving muscle mass and enhancing cognitive function.

In summary, Acetyl L-Carnitine is a versatile supplement that offers a range of benefits, including fat loss, muscle maintenance, and cognitive enhancement. Whether you're striving to achieve your ideal physique or enhance your mental performance, Acetyl L-Carnitine can be a valuable addition to your supplement regimen.

What is Creatine?

Creatine stands as one of the longest-standing supplements in the fitness world, having been utilised by fitness professionals for years. Backed by multiple scientific studies demonstrating its efficacy, Creatine is also known for its affordability per serving.

Suitable for individuals striving to increase lean muscle mass, strength, and endurance.

It's worth noting for our dedicated Burners that a slight increase in fluid retention may occur beneath the skin when taking a creatine supplement. This temporary bloating typically subsides within a week of ending the creatine cycle.

Understanding Creatine's Function:

Creatine empowers users with increased power, strength, and endurance by enabling greater ATP (energy) stores in human muscle tissue. While it may not immediately boost your one-rep max, Creatine helps delay fatigue, allowing for extra reps crucial for muscle growth during subsequent sets. This makes Creatine supplementation highly effective for lean muscle building. Moreover, it enhances stamina in activities like running and jumping over time.

How to Take Creatine?

During the initial phase of Creatine supplementation, it's recommended to 'stack' for the first five days. This involves consuming 20 grams of Creatine divided into four servings. Subsequently, a maintenance dose of one teaspoon per day should suffice. Athletes with high activity levels or larger body compositions (90kg+) may opt for higher doses. Cycling Creatine for a period of 4-6 weeks with a 3:1 ratio (three days on, one day off) allows the body to reset and prevents adaptation.

While various types of Creatine are available on the market today, studies on Creatine's efficacy predominantly focus on the Monohydrate form. Hence, the dosing protocol is based on pure Creatine Monohydrate.

When to Take Creatine?

Traditionally, taking Creatine just before a workout was advocated. However, recent research has been advised against this practice. Post-workout consumption maximises absorption without dehydrating organs.

Pairing Creatine with carbohydrates that induce an insulin spike enhances absorption. High glycemic index (GI) carbohydrates like maltodextrin, waxy maise, or dextrose are optimal.

What NOT to Combine with Creatine?

Avoid pairing Creatine with citrus juice or fruits, particularly orange juice, as citrus juice may convert Creatine into Creatinine, rendering it ineffective.

Choosing the Best Creatine Type:

Studies predominantly utilise Creatine Monohydrate, with Creapure® standing out as the highest quality variant. Manufactured in Germany to stringent standards, Creapure® Creatine Monohydrate is devoid of impurities, guaranteeing superior quality and safety. You can find Creapure® Creatine Monohydrate in ATP Science Creatine Monohydrate. 

Thanks for exploring with us, Burners! If you have any questions regarding Creatine and whether it's for you, feel free to reach out via our contact page.