Creatine vs L-Carnitine: The Sprinter vs The Marathoner
Your body has different energy tanks. Creatine fills the "explosive" tank. L-Carnitine fills the "endurance" tank.
Deciding between them depends entirely on how you move your body. Do you lift heavy things? Use Creatine. Do you run for miles? Use L-Carnitine.
| Feature | Creatine | L-Carnitine |
|---|---|---|
| Energy System | ATP-PC (Anaerobic) | Fatty Acid Oxidation (Aerobic) |
| Duration | Short (0-10 Seconds) | Long (Minutes to Hours) |
| Brain Benefit | Mental Fatigue | Focus (If ALCAR form) |
| Cost | Very Cheap ($) | Moderate ($$) |
Mechanisms: Phosphates vs Fats
Creatine: The Battery
Creatine stores high-energy phosphate groups. When you do something intense (like a bench press), your body uses ATP. Creatine instantly recycles that ATP locally.
What it means
It is a backup battery that lets you do 2 more reps before failure.
L-Carnitine: The Shovel
L-Carnitine shovels fatty acids into the mitochondria. Fat creates a lot of energy, but it burns slowly.
It spares glycogen (sugar) stores, allowing you to run or cycle longer before hitting "the wall."
What it means
It helps you burn fat instead of sugar for fuel. It is best for steady-state cardio.
Which One Matches Your Goal?
For Gym Strength
Winner: Creatine.
Creatine is the most effective legal performance enhancer for muscle size and strength. L-Carnitine does little for explosive power.
For Fat Loss
Winner: L-Carnitine.
Creatine causes water retention (weight gain). L-Carnitine increases fat oxidation (weight loss) during exercise. However, they can be stacked.
The Verdict
Choose Creatine if: You lift weights, sprint, or want to gain muscle.
Choose L-Carnitine if: You are an endurance athlete or prioritizing fat loss during cardio sessions.