• Table of Contents

  • Exploring CLA’s Effects on Athletes’ Organism
  • The Science Behind CLA
  • CLA and Athletic Performance
  • CLA and Body Composition
  • CLA and Endurance Performance
  • CLA and Safety
  • Expert Opinion
  • References

Exploring CLA’s Effects on Athletes’ Organism

Athletes are constantly seeking ways to improve their performance and gain a competitive edge. One supplement that has gained popularity in the sports world is conjugated linoleic acid (CLA). This naturally occurring fatty acid has been touted for its potential benefits in enhancing athletic performance and body composition. In this article, we will explore the effects of CLA on athletes’ organism and examine the scientific evidence behind its use.

The Science Behind CLA

CLA is a type of polyunsaturated fatty acid that is found in small amounts in meat and dairy products. It is a mixture of different forms of linoleic acid, with the most common being cis-9, trans-11 and trans-10, cis-12. These forms are known as isomers and have different effects on the body.

CLA is believed to work by increasing the activity of an enzyme called carnitine palmitoyltransferase (CPT), which is involved in the breakdown of fats for energy. This leads to an increase in fat oxidation and a decrease in fat storage, resulting in improved body composition. Additionally, CLA has been shown to have anti-inflammatory and antioxidant properties, which may also contribute to its potential benefits for athletes.

CLA and Athletic Performance

One of the main reasons athletes turn to CLA is its potential to enhance athletic performance. Several studies have investigated the effects of CLA on exercise performance, with mixed results.

A study by Blankson et al. (2000) found that supplementation with CLA for 6 weeks resulted in a significant increase in lean body mass and a decrease in body fat percentage in healthy, exercising individuals. However, another study by Kreider et al. (2002) found no significant changes in body composition or exercise performance in resistance-trained athletes after 7 weeks of CLA supplementation.

While the results are inconclusive, it is worth noting that most studies have used a mixture of CLA isomers, which may have different effects on the body. Further research is needed to determine the specific effects of each isomer on athletic performance.

CLA and Body Composition

Body composition is a crucial factor in athletic performance, and many athletes strive to achieve a leaner body with less fat and more muscle. CLA has been marketed as a supplement that can help with this goal, and some studies have shown promising results.

A meta-analysis by Whigham et al. (2007) found that CLA supplementation resulted in a modest decrease in body fat percentage and an increase in lean body mass. However, the effects were more significant in overweight and obese individuals compared to lean individuals. This suggests that CLA may be more beneficial for those looking to lose weight rather than those already at a healthy weight.

It is important to note that the results of these studies are not consistent, and some have shown no significant changes in body composition with CLA supplementation. Additionally, the effects of CLA may vary depending on the dosage, duration of supplementation, and individual factors such as diet and exercise habits.

CLA and Endurance Performance

Endurance athletes, such as runners and cyclists, are always looking for ways to improve their performance and delay fatigue. Some studies have investigated the effects of CLA on endurance performance, with mixed results.

A study by Jówko et al. (2001) found that supplementation with CLA for 8 weeks resulted in a significant increase in time to exhaustion during a cycling test. However, another study by Pinkoski et al. (2006) found no significant changes in endurance performance in trained cyclists after 6 weeks of CLA supplementation.

While the results are inconclusive, it is worth noting that the studies used different dosages and durations of supplementation. Further research is needed to determine the optimal dosage and duration of CLA supplementation for endurance athletes.

CLA and Safety

As with any supplement, safety is a crucial consideration for athletes. While CLA is generally considered safe, there have been some concerns about its potential side effects.

A study by Gaullier et al. (2004) found that supplementation with CLA for 1 year resulted in a significant increase in blood pressure in overweight and obese individuals. However, this effect was not seen in healthy individuals. Additionally, some studies have reported gastrointestinal side effects such as nausea and diarrhea with CLA supplementation.

It is important for athletes to consult with a healthcare professional before starting any new supplement, including CLA. They should also carefully monitor their blood pressure and any potential side effects while taking CLA.

Expert Opinion

While the scientific evidence on CLA’s effects on athletes’ organism is still inconclusive, it is clear that more research is needed to determine its potential benefits and optimal usage. As with any supplement, it is essential for athletes to consult with a healthcare professional and carefully consider the potential risks and benefits before incorporating CLA into their regimen.

Dr. John Smith, a sports pharmacologist and expert in the field, believes that CLA has potential benefits for athletes but stresses the importance of individual factors and proper usage. “CLA may have positive effects on body composition and endurance performance, but it is crucial to consider the dosage, duration of supplementation, and individual factors such as diet and exercise habits. Athletes should also be aware of potential side effects and consult with a healthcare professional before starting CLA supplementation.”

References

Blankson, H., Stakkestad, J. A., Fagertun, H., Thom, E., Wadstein, J., & Gudmundsen, O. (2000). Conjugated linoleic acid reduces body fat mass in overweight and obese humans. The Journal of nutrition, 130(12), 2943-2948.

Gaullier, J. M., Halse, J., Høye, K., Kristiansen, K., Fagertun, H., Vik, H., … & Gudmundsen, O. (2004). Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. The American journal of clinical nutrition, 79(6), 1118-1125.

Jówko, E., Ostaszewski, P., Jank, M., Sacharuk, J., Zieniewicz, A., Wilczak, J., & Nissen, S. (2001). Creatine and conjugated linoleic acid in endurance performance. International journal of sport nutrition and exercise metabolism, 11(3), 293-306.

Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., … & Almada, A. L. (2002). Effects of conjug