CLA may promote fat loss and improve physical performance.
CLA (conjugated Linoleic Acid) has been a prized health and fitness product for a long time. It is used by gym goers to help with weight loss, exercise performance, and mass gains. Science has supported some of these claims. Quality CLA supplements can help you lose weight and get the most from your workout.
Tip
CLA can help you lose fat and improve your training. However, the research is mixed. Before adding supplements such as CLA to your regimen, talk with your doctor.
Trans fats can have a negative impact on your health and well-being. Trans fats can cause changes in blood lipids that could increase your risk of developing heart disease. According to the American Heart Association, trans fatty acids can cause diabetes, stroke, and high cholesterol.
However, there is one exception. Conjugated Linoleic Acid, a trans fat acid found naturally in meat and milk, can actually be beneficial for your health. This natural compound is advertised as a weight loss aid or performance enhancer.
It is still controversial to what extent CLA plays in exercise and bodybuilding. A 2015 study published in Nutrition and Metabolism found that CLA pills can temporarily increase testosterone levels, as well as help to reduce body fat. While some studies show that CLA can improve body composition and decrease muscle loss, others do not.
As a fat-burning agent, conjugated linoleic acids is highly promoted. However, most studies have been done with animals. CLA may help with weight loss by decreasing fat production, increasing fat burn and suppressing appetite.
PLOS ONE published a 2017 study that examined the effects of 10,12 CLA, a compound found in weight loss products. In mice suffering from obesity, this fatty acid was shown to increase energy expenditure and fat oxidation. It also browns subcutaneous white fat in mice. It has the downside that it can increase hepatic Steatosis, which is a buildup in fat in the liver, and have no effect on insulin response or glucose metabolism. Caloric restriction on the other hand, improves these markers.
A 2015 study published in Journal of Exercise Nutrition & Biochemistry found that CLA and exercise can reduce inflammation and increase appetite control. It also decreased insulin and leptin levels. CLA supplements are most effective when used in conjunction with regular exercise.
Does CLA Improve Exercise Performance?
Research is growing that supports the effectiveness of CLA for weight loss. CLA is a popular supplement among female athletes and fitness models. In 2015, PLOS ONE published a study showing that CLA combined with a high-protein, low-calorie diet leads to a faster reduction in body fat levels compared to diet alone; the study was conducted on recreationally-trained women over the course of three weeks.
You want to be a professional athlete or a keen fitness enthusiast. A good quality CLA supplement can be a great help, especially when it is used in conjunction with a healthy diet and regular exercise. It will be easier to lose weight, exercise more and have more energy.
Recent research published in the journal Lipids (2016) suggests that CLA can not only help with fat loss, but also increase muscle metabolism and performance. It also suppresses protein degradation, which could help increase muscle strength and quality. CLA is not a magic bullet, but it can help you reach your weight loss and fitness goals.
The CLA Benefits are Controversial
CLA is without a doubt one of the most controversial and widely researched supplements on the market. Every study that supports its benefits has a well-documented counter study. These findings should be taken with a grain at heart.
The Journal of the International Society of Sports Nutrition reviewed several studies that examined CLA benefits and their potential uses in 2015. Many studies show that CLA has no or little effect on body fat, physical performance, and inflammatory markers. This supplement is not as effective as exercise alone. Some have reported that it can help with fat loss and increase exercise’s fat-burning abilities.
It is also highlighted in the review that CLA may have side effects. CLA can increase bad cholesterol and triglycerides, while decreasing good cholesterol. It can also negatively affect glucose metabolism and increase inflammation.
Are you a CLA Pill user?
CLA’s benefits are often greater than the risks. This supplement should not cause harm if you are in good health. People with metabolic syndrome, diabetes, obesity, or other chronic conditions are most likely to experience side effects.
Conjugated Linoleic Acid has health benefits that go beyond weight loss. CLA is anti-atherogenic according to Nutrients. Clinical trials have shown that this supplement protects mice against atherosclerosis and improves their blood lipids, as well as their gut flora.
CLA has been shown to slow the progression of atherosclerosis in a 2015 study published by the British Journal of Clinical Pharmacology. Researchers caution that not all the benefits in animal models can be applied to humans.
CLA can also be found in dietary supplements. CLA is found naturally in many foods, including meat and dairy. These fatty acids can be found in meat, dairy products, cheese, yogurt, butter, and sour cream, to name a few.
Fresh ground beef provides 52.9 mgs of CLA per portion. Lamb has 73.7 mgs of CLA per portion. Condensed milk contains 98.7 mgs of conjugated Linoleic Acid, while sour cream has 78.7 mgs.
This nutrient is also found in some plant-based foods, though it is less common. CLA is found in sunflower oil, which contains 5.5 mg per serving. Safflower oil contains 9.7 mgs of conjugated Linoleic Acid.
CLA Dosage and Recommendations
This nutrient cannot be produced by the body so it must be obtained from food and supplements. WebMD states that there is no set dosage of CLA. People who want to lose weight should consume anywhere from 1 to 3.4 grams of CLA per day.
CLA is high in fat and most types of meats and dairy products that contain it are high-fat. Consuming too much of CLA can lead to adverse side effects. Harvard Medical School points out that eating too much red meat can increase your risk of premature death by 13-20 percent.
Talk to a doctor if you aren’t sure how much CLA is needed. Even the best quality CLA supplements can cause side effects and interact with certain medications, such as anticoagulants or antihypertensive drugs.
