Taking Carnitine has been shown to aid fat loss, muscle growth, performance and recovery. Carnitine helps transport long-chain fatty acids into the muscles so they can be burned for fuel. As Carnitine speeds up this process, this helps improve fat loss and the storage of glycogen in the muscles. Carnitine also effectively improves the secretion of some anabolic hormones which helps improve recovery and reduce damage and soreness in muscle tissues. It is important to remember however that for Carnitine to be effective it must get inside the muscle cells. It is therefore important to take Carnitine in the right way in order to gain maximum benefit.
What foods should Carnitine be taken with?
Absorption of Carnitine into muscles is the key to its effectiveness. It is therefore important to find the most effective way of increasing muscles absorption of Carnitine. Research has so far shown that insulin if the most effective agent to help muscle cells absorb Carnitine.
Carnitine is therefore most effective when taken with an insulin-elevating meal. For example, taking Carnitine after a carb heavy dish is likely to produce the best results. By taking Carnitine alongside insuling-boosting foods you can ensure the maximum amount of Carnitine is retained within your muscle cells.
When is the best time to take Carnitine?
The best time to take Carnitine will primarily depend on your fitness and health goals. If, for example, you are trying to achieve fat loss then Carnitine is best taken with your largest meal of the day. This ensures that the fatty acids from a large meal are absorbed into your muscles rather than stored as fat.
Should your goals however revolve around muscle growth or athletic performance then Carnitine is best taken before and after your workouts. You should take your Carnitine supplements alongside some insulin-spiking carbs. This will ensure the Carnitine becomes saturated within muscle cells to best aid performance.
The best way to take Carnitine will depend on your particular goals. Should you be looking to reduce body fat then Carnitine is best taken alongside large meals. This will ensure the maximum amount of fat is broken down within muscles cells. If you are more interested in achieving fitness goals then Carnitine is best taken before or after a workout alongside a carbohydrate source. This ensures that Carnitine can be most effective when it counts.