Couple Caffeine and Carnitine to Melt Fat

The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. When fats are transported into the mitochondria, they are broken down to generate energy.

High-volume training can increase both the amount and size of mitochondria, and more mitochondria means more fat metabolism, more ATP, and more energy. But is there a way to facilitate the transport of fat to the mitochondria? There is, at least according to Jim Stoppani.

"Fat needs carnitine to help it get into the mitochondria," Stoppani tells Muscle and Fitness Hers. "Preworkout is one of the best times to take carnitine, as research shows it can increase fat-burning during exercise by almost 25 percent."

Caffeine, meanwhile, prompts more fat to leave the fat cells so carnitine can take it away to be burned. Stoppani explains. "When caffeine binds to these fat-cell receptors, it allows fat to leave the cells and get burned. Thus, taking caffeine with carnitine enhances the overall fat-burning effect."

Stoppani reccomends taking 1–3 grams of carnitine (it commonly comes in the form of L-carnitine) with 200–400 mg of caffeine in the form of caffeine anhydrous before your workout. According to Stoppani, you'll get better results caffeine anhydrous (dry) than from a cup of java.

Here's the link to L-Carnitine Information and Product Listing on BodyBuilding.com. And for more on the benefits of caffeine, check out Dr. Jose Antonio’s article "Caffeine – The Forgotten Ergogenic Aid."

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