• Table of Contents

  • Enhancing Athletes’ Body Composition with CLA in Their Diet
  • The Science Behind CLA
  • Pharmacokinetics and Pharmacodynamics of CLA
  • Real-World Examples
  • Expert Opinion
  • Conclusion
  • References

Enhancing Athletes’ Body Composition with CLA in Their Diet

Athletes are constantly seeking ways to improve their performance and achieve their desired body composition. While intense training and proper nutrition are crucial factors, there is growing interest in the use of supplements to enhance athletic performance. One such supplement that has gained attention in the sports world 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 composed of a mixture of different isomers, with the most common being cis-9, trans-11 and trans-10, cis-12 (Pariza et al. 2000). These isomers have been shown to have various health benefits, including anti-inflammatory and anti-cancer properties (Whigham et al. 2007).

However, it is the potential effects of CLA on body composition that have caught the attention of athletes and researchers alike. Studies have shown that CLA can reduce body fat mass and increase lean body mass, making it an attractive supplement for athletes looking to improve their body composition (Whigham et al. 2007).

Pharmacokinetics and Pharmacodynamics of CLA

CLA is absorbed in the small intestine and is then transported to the liver, where it is metabolized into various forms. These forms are then distributed throughout the body, with the majority being stored in adipose tissue (Whigham et al. 2007). The exact mechanism of action of CLA on body composition is not fully understood, but it is believed to involve the inhibition of fat storage and the promotion of fat breakdown (Whigham et al. 2007).

Studies have also shown that CLA can increase the expression of genes involved in fat oxidation and decrease the expression of genes involved in fat synthesis (Whigham et al. 2007). This suggests that CLA may have a direct effect on the body’s metabolism, leading to changes in body composition.

Real-World Examples

The potential benefits of CLA on body composition have been demonstrated in various studies involving athletes. In a study of female soccer players, those who supplemented with CLA for 8 weeks showed a significant decrease in body fat percentage compared to those who did not (Lehnen et al. 2015). Similarly, a study of male wrestlers found that those who supplemented with CLA for 6 weeks had a significant decrease in body fat percentage and an increase in lean body mass compared to a control group (Kreider et al. 2002).

These findings have also been observed in non-athletes. In a study of overweight and obese individuals, those who supplemented with CLA for 12 weeks showed a significant decrease in body fat mass and an increase in lean body mass compared to a control group (Gaullier et al. 2004). These results suggest that CLA may be beneficial for individuals looking to improve their body composition, regardless of their athletic status.

Expert Opinion

As with any supplement, it is important to consult with a healthcare professional before incorporating CLA into an athlete’s diet. While the potential benefits of CLA on body composition are promising, it is important to note that results may vary depending on individual factors such as diet and exercise habits.

Additionally, it is important to choose a high-quality CLA supplement from a reputable source. The purity and potency of the supplement can greatly impact its effectiveness. Athletes should also be aware of potential side effects, such as gastrointestinal discomfort, and should discontinue use if any adverse reactions occur.

Conclusion

In conclusion, CLA has shown potential in enhancing athletes’ body composition by reducing body fat mass and increasing lean body mass. Its mechanism of action and effects on metabolism make it a promising supplement for athletes looking to improve their performance and achieve their desired body composition. However, further research is needed to fully understand the long-term effects and potential risks of CLA supplementation. As with any supplement, it is important to consult with a healthcare professional and choose a high-quality product from a reputable source.

References

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.

Kreider, R. B., Ferreira, M., Wilson, M., Almada, A. L., & Willoughby, D. S. (2002). Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. Journal of strength and conditioning research, 16(3), 325-334.

Lehnen, T. E., da Silva, M. R., Camacho, A., Marcadenti, A., & Lehnen, A. M. (2015). A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism. Journal of the International Society of Sports Nutrition, 12(1), 36.

Pariza, M. W., Park, Y., & Cook, M. E. (2000). The biologically active isomers of conjugated linoleic acid. Progress in lipid research, 39(3), 361-386.

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.