This Carnitine Form Lifted Sprint Power Up to 15% and Cut Lactate
A 2009 crossover study found that a single 4.5 g dose of glycine propionyl-L-carnitine (GPLC) lifted peak and mean sprint power by 2.6% to 15% across five all-out cycling bouts. Blood lactate was also 16.2% lower 14 minutes after exercise. But the "15%" is the top of a range, not an average, and the study involved just 24 men in one lab. This article breaks down how GPLC differs from regular L-carnitine and ALCAR, where the nitric oxide theory fits, and who might actually benefit. It also covers dose, timing and the limits of the evidence.
Cinnamon + Tabata Beat Training Alone for Fat Loss in 8-Week Trial
A humble kitchen spice may have given Tabata trainers an extra edge in an 8-week trial. Men who took 1.5 g of cinnamon daily alongside high-intensity circuits lost 7.86% body fat, significantly more than those who trained alone (p = 0.013). Inflammation dropped and irisin rose most in the combination group, while insulin changes appeared across all training groups. But with only about ten men per group, and cinnamon alone failing to match the combo, this is promising rather than proven. Here's the circuit, the dose and the coumarin catch you need to know.