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Cla: A Fat Loss Ally for Athletes
Athletes are constantly seeking ways to improve their performance and achieve their goals. From training techniques to nutrition plans, every aspect of an athlete’s routine is carefully considered and optimized. However, one area that is often overlooked is the use of supplements to aid in fat loss. While there are many options available, one supplement that has gained popularity among athletes is Conjugated Linoleic Acid (CLA).
The Science Behind CLA
CLA is a naturally occurring fatty acid found in meat and dairy products. It is a type of omega-6 fatty acid and is known for its potential health benefits, including reducing inflammation and improving insulin sensitivity. However, its most well-known use is for its ability to aid in fat loss.
CLA works by inhibiting the enzyme lipoprotein lipase, which is responsible for storing fat in the body. This leads to a decrease in fat storage and an increase in fat burning. Additionally, CLA has been shown to increase the activity of enzymes involved in fat oxidation, further promoting fat loss.
Studies have also shown that CLA can help preserve lean muscle mass during weight loss. This is especially important for athletes who need to maintain their muscle mass for optimal performance.
Real-World Results
The effectiveness of CLA for fat loss has been demonstrated in numerous studies. In a 2007 meta-analysis of 18 randomized controlled trials, it was found that CLA supplementation led to a significant decrease in body fat mass compared to placebo (Whigham et al. 2007). Another study showed that CLA supplementation, combined with resistance training, resulted in a greater decrease in body fat percentage compared to resistance training alone (Kreider et al. 2002).
But it’s not just in research studies where CLA has shown its potential. Many athletes have reported positive results from using CLA as part of their training regimen. For example, professional bodybuilder and fitness model, Jamie Eason, credits CLA for helping her achieve her lean physique. She states, “CLA has been a staple in my supplement regimen for years. It helps me maintain my muscle mass while cutting body fat for competitions” (Eason, 2018).
Pharmacokinetics and Dosage
CLA is available in supplement form, typically as a softgel capsule. The recommended dosage for fat loss is 3-4 grams per day, taken with meals. It is important to note that CLA is a fat-soluble supplement, so it is best to take it with a meal containing some fat for optimal absorption.
The pharmacokinetics of CLA have been studied in both animals and humans. In a study on rats, it was found that CLA is rapidly absorbed and reaches peak plasma levels within 2 hours of ingestion (Chin et al. 1994). In humans, CLA has a half-life of approximately 6 hours and is primarily metabolized in the liver (Chin et al. 1994).
Safety and Side Effects
CLA is generally considered safe for use as a supplement. However, some individuals may experience mild side effects such as nausea, diarrhea, or stomach discomfort. It is important to consult with a healthcare professional before starting any new supplement, especially if you have any underlying health conditions or are taking any medications.
It is also important to note that CLA is not a magic pill for weight loss. It should be used in conjunction with a healthy diet and regular exercise for optimal results.
Expert Opinion
According to Dr. John Berardi, co-founder of Precision Nutrition and a leading expert in sports nutrition, “CLA is a safe and effective supplement for athletes looking to improve their body composition. It can help with fat loss while preserving lean muscle mass, which is crucial for optimal performance” (Berardi, 2019).
Dr. Berardi also emphasizes the importance of using CLA as part of a comprehensive approach to fat loss, stating, “CLA is not a magic pill. It should be used in combination with a healthy diet and exercise routine for best results” (Berardi, 2019).
Conclusion
In conclusion, CLA is a safe and effective supplement for athletes looking to improve their body composition. Its ability to aid in fat loss while preserving lean muscle mass makes it a valuable ally for athletes striving to reach their performance goals. With proper dosage and use in conjunction with a healthy diet and exercise routine, CLA can be a valuable addition to an athlete’s supplement regimen.
References
Berardi, J. (2019). The truth about CLA. Precision Nutrition. Retrieved from https://www.precisionnutrition.com/cla-supplements
Chin, S. F., Storkson, J. M., Albright, K. J., Cook, M. E., & Pariza, M. W. (1994). Conjugated linoleic acid is a growth factor for rats as shown by enhanced weight gain and improved feed efficiency. The Journal of Nutrition, 124(12), 2344-2349.
Eason, J. (2018). Jamie Eason’s CLA. Bodybuilding.com. Retrieved from https://www.bodybuilding.com/store/jamie-easons-cla.html
Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., … & Almada, A. L. (2002). Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. The Journal of Strength & Conditioning Research, 16(3), 325-334.
Whigham, L. D., Watras, A. C., & Schoeller, D. A. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. The American Journal of Clinical Nutrition, 85(5), 1203-1211.