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What to track Keep a simple daily log that records bowel movement frequency (how many per day), stool consistency (use the Bristol Stool Scale, aiming for Type 3 or 4), ease of passage (straining versus comfortable), abdominal symptoms (bloating, cramping, gas), water intake (in ounces), fiber intake (approximate grams), exercise (type and duration), and any supplements or laxatives used

Duarte MP, Almeida LS, Neri SGR, Oliveira JS, Wilkinson TJ, Ribeiro HS, et al

Always consult a healthcare provider to determine the appropriate treatment for your needs

On the contrary, three other studies have shown no effect of L-carnitine on performance