At a reasonable dose, this supplement has few side effects. High doses can cause nausea, abdominal cramps, vomiting and diarrhea. Rare side effects include muscle weakness in patients with uremia and seizures in patients with epilepsy.
So just ensure the normal dosage.
How to use L-carnitine?
It's simple. Take it with carbohydrates.
Some early studies have shown that L-carnitine has no benefit because they do not adequately increase muscle carnitine levels. This is because the supplement is not taken at the right time, and insulin will be increased, and muscle absorption is sufficient.
The latest research shows that after a sufficient amount of L-carnitine enters muscle cells, insulin levels must be quite high, and muscle cells are where L-carnitine plays most of its role. On the other hand, taking L-carnitine can enhance the effect of insulin on muscle cells and help deliver more glucose and L-carnitine to muscle cells.
Although only 1 gram of L-carnitine is effective, you'd better take 2-3 grams of each dose to achieve the best effect, and eat at least 30-40 grams of carbohydrates and 20-40 grams of protein, preferably with a meal. This applies if you take pure L-carnitine, L-carnitine, tartrate, or propionyl L-carnitine.
However, in the absence of food, acetyl L-carnitine is more easily absorbed by intestinal and muscle cells, let alone the brain. Therefore, this form of carnitine may accumulate with other fat burning ingredients, such as caffeine and green tea, and be taken between meals.
Should I use L-carnitine?
At this time, it seems unnecessary to recycle L-carnitine. If taken daily, it will be effective for a long time.
When do I take L-carnitine?
One of the best times to take L-carnitine is after exercise, but you can take it in any other high carbohydrate, high protein diet throughout the day. If you want to put L-carnitine with other fat burning ingredients between meals, consider using acetyl L-carnitine.
We found that a way to lose weight and improve sports performance is to take 2-3 doses of acetyl L-carnitine and other fat burning ingredients without eating between meals, and take L-carnitine or tartrate + L-carnitine in a meal after exercise.
You can eat it with any other high carbohydrate, high protein food.
Supplements such as L-carnitine can help improve body composition, but to see a significant effect, you need to cooperate with your diet and training plan to achieve the effect.