7-Day Carnitine Loading Plan
Protocol Objectives
Red Meat
The name comes from 'Carne' (flesh). Beef is the absolute highest source.
Dairy
Milk and cheese provide moderate amounts.
Cod
Fish has less than beef but is a decent source.
Synthesis
Body makes it from Lysine & Methionine + Vit C. Ensure cofactors are present.
Day 1 Beef
Breakfast
Steak & Eggs
Start strong.
Lunch
Roast Beef
Deli.
Dinner
Ribeye
Highest.
Day 2 Ground Beef
Breakfast
Beef Hash
Meat.
Lunch
Burger
Patty.
Dinner
Meatballs
Beef.
Day 3 Pork
Breakfast
Bacon
Cured.
Lunch
Pork Chop
Meat.
Dinner
Pulled Pork
Slow cooked.
Day 4 Dairy
Breakfast
Yogurt
Whey.
Lunch
Cheese
Cheddar.
Dinner
Milk
Glass.
Day 5 Cod
Breakfast
Cod Cakes
Fish.
Lunch
Fish Sandwich
Cod.
Dinner
Baked Cod
Filet.
Day 6 Chicken
Breakfast
Sausage
Poultry.
Lunch
Chicken Breast
Low source.
Dinner
Thighs
Dark meat.
Day 7 Maintenance
Breakfast
Eggs
Standard.
Lunch
Steak Salad
Carnitine.
Dinner
Stew
Beef.
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Vegans
Vegans get almost zero dietary carnitine and rely on synthesis. Supplementation is often necessary for energy.
Scientific References:
1. Rebouche, C. J. (2004). 'Kinetics, pharmacokinetics, and regulation of L-carnitine...'
1. Rebouche, C. J. (2004). 'Kinetics, pharmacokinetics, and regulation of L-carnitine...'