CLA, or Conjugated Linoleic Acid, is a type of omega-6 fatty acid that is naturally found in dairy and meat products. It is believed to have several health benefits, including weight loss and muscle gain. In recent years, CLA has become a popular supplement among bodybuilders and fitness enthusiasts due to its potential to improve body composition.
Research has shown that CLA can help reduce body fat while preserving lean muscle mass. It works by inhibiting the activity of an enzyme called lipoprotein lipase, which is responsible for storing fat in the body. This, in turn, leads to an increase in the breakdown of stored fat, resulting in weight loss and improved body composition.
While CLA is found naturally in certain foods, it can also be taken in supplement form. However, it is important to note that not all CLA supplements are created equal. It is crucial to choose a high-quality supplement from a reputable brand to ensure safety and effectiveness.
The purpose of this article is to explore the potential benefits of CLA for bodybuilding and fitness, as well as the best ways to incorporate it into your diet and supplement regimen.
What is CLA?
CLA (Conjugated Linoleic Acid) is a type of polyunsaturated fat that belongs to the omega-6 family of fatty acids. It is found naturally in dairy and meat products, but it is also available in supplement form.
CLA has been the subject of numerous studies investigating its potential health benefits, including its ability to promote weight loss, increase muscle mass, and improve overall health.
While CLA is a type of fat, it is believed to have a number of health benefits, particularly when it comes to bodybuilding. Some experts believe that CLA can help to increase muscle mass and reduce body fat, making it a popular supplement among bodybuilders and athletes.
One of the ways that CLA may help to promote weight loss and increase muscle mass is by increasing the body’s metabolic rate. This means that the body burns more calories at rest, which can help to reduce overall body fat and increase lean muscle mass.
In addition to its potential weight loss and muscle-building benefits, CLA may also have other health benefits. Some studies have suggested that CLA may help to reduce the risk of certain types of cancer, improve immune function, and even improve bone health.
Overall, CLA is a promising supplement for anyone looking to improve their body composition and overall health. However, it is important to speak with a healthcare professional before starting any new supplement regimen.
CLA and Bodybuilding
CLA supplements have become increasingly popular among bodybuilders due to their potential benefits for fat loss and muscle gain. This section will explore the relationship between CLA and bodybuilding, including the use of CLA supplements, their effects on fat loss and muscle mass.
CLA Supplements
CLA supplements are typically derived from sources such as safflower oil, grass-fed beef, and dairy products. CLA supplements are available in various forms, including softgels and capsules.
Research suggests that CLA supplements may have several health benefits, such as reducing body fat and improving body composition. However, it is important to note that CLA supplements may cause side effects, such as liver damage and diarrhea, especially when taken in high doses.
Fat Loss
Several studies have investigated the effects of CLA on fat loss in both animals and humans. One study found that obese humans who took CLA supplements for six months experienced a significant decrease in body fat compared to those who did not take CLA supplements.
CLA may help promote fat loss by increasing the body’s metabolic rate and promoting the burning of fat. Additionally, CLA may have anti-catabolic effects, which means it may help prevent the breakdown of muscle tissue during periods of calorie restriction.
Muscle Mass
CLA may also have potential benefits for muscle gain and maintenance. Several animal studies have suggested that CLA supplementation may increase muscle mass and improve body composition.
In one study, mice that were fed CLA supplements while following an exercise program experienced a significant increase in muscle mass compared to mice that did not receive CLA supplements. However, human studies have been less conclusive, with some studies suggesting that CLA may not have significant effects on muscle mass.
Overall, CLA supplements may have potential benefits for bodybuilders looking to improve their body composition and promote fat loss. However, more research is needed to fully understand the effects of CLA on muscle mass and to determine the optimal dosage for these benefits. Additionally, it is important to consult with a healthcare professional before beginning any new supplement regimen.
Sources of CLA
CLA is a type of fatty acid that is found mainly in dairy products and meat. It is a naturally occurring substance that is present in the fat of animals, particularly cows.
Dairy products such as milk, cheese, and yogurt are good sources of CLA. However, the amount of CLA in these products can vary depending on the animal’s diet. Grass-fed cows are known to produce milk and dairy products that are richer in CLA compared to cows that are fed grains.
Meat, particularly beef, is also a good source of CLA. However, the amount of CLA in meat can vary depending on the animal’s diet and the cut of meat. Grass-fed beef is known to be richer in CLA compared to grain-fed beef.
Butter is another good source of CLA. However, the amount of CLA in butter can vary depending on the cow’s diet and the processing method used to make the butter.
Overall, animal products are the main sources of CLA. However, it is important to note that the amount of CLA in these products can vary depending on the animal’s diet and other factors.
In summary, CLA is a beneficial fatty acid that can be obtained from various sources, including dairy products, meat, and butter. It is important to choose high-quality animal products, particularly those from grass-fed cows, to ensure a higher concentration of CLA.
CLA Dosage and Side Effects
CLA supplements are available in various forms such as softgels, capsules, and powders. The recommended dosage of CLA varies depending on the individual’s needs and goals. According to some experts, a typical daily dosage of CLA ranges from 1,000 to 7,000 mg per day, with most studies using a dosage of 3,000 mg per day.
It is important to note that taking high doses of CLA supplements may cause gastrointestinal distress, including diarrhea, nausea, and stomach upset. However, these side effects are generally mild and temporary.
Several studies have also suggested that CLA supplements may have anti-catabolic effects, which means they can help prevent muscle breakdown during exercise. However, more research is needed to confirm these findings.
Some research has also suggested that CLA supplements may have potential health benefits for individuals with obesity, metabolic syndrome, and type 2 diabetes. CLA supplements may help reduce body fat mass, improve body composition, and increase insulin sensitivity.
It is important to note that CLA is a type of trans fat, but it is different from industrial trans fats that are chemically altered and found in many processed foods. CLA is a natural trans fat found in animal products such as milk and meat, particularly from grass-fed ruminants.
Conclusion
Overall, CLA supplements may have potential benefits for bodybuilders and athletes looking to improve their body composition and exercise performance. However, it is important to consult with a healthcare professional before taking any dietary supplements, including CLA.
References:
- Bodybuilding.com. (n.d.). Your Expert Guide To CLA. Retrieved from https://www.bodybuilding.com/content/your-expert-guide-to-cla.html
- Gaullier, J. M., Halse, J., Høivik, H. O., Høye, K., Syvertsen, C., Nurminiemi, M., … & Einerhand, A. (2007). Six months supplementation with conjugated linoleic acid induces regional-specific fat mass decreases in overweight and obese. British Journal of Nutrition, 97(03), 550-560.
- Ribeiro, A. S., Pina, F. L., Dodero, S. R., Silva, D. R., Schoenfeld, B. J., & Sugihara Junior, P. (2022). The effects of conjugated linoleic acid supplementation on body composition, exercise performance, and blood biomarkers: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 19(1), 1-14.
