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Mechanical loading, specifically the process of lifting weights and causing micro-tears in muscle fiber, triggers a hormonal and cellular response that prioritizes muscle repair and growth over breakdown
Common Food Sources of L-Carnitine: Beef: Approximately 80 to 90 mg per 100 grams Pork: Around 25 to 30 mg per 100 grams Fish: Roughly 5 to 10 mg per 100 grams Chicken: About 3 to 5 mg per 100 grams Milk and Dairy: Around 2 to 3 mg per 100 ml Individuals who follow vegetarian or vegan diets often have lower L-carnitine levels because plant-based foods contain very little of it
If reaching your protein goals through whole foods is challenging, however, then adding a protein shake to your diet might be a good idea
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