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Exploring CLA’s Role in Improving Athletes’ Body Composition
Athletes are constantly seeking ways to improve their performance and gain a competitive edge. While training and nutrition play a crucial role in achieving optimal athletic performance, the use of supplements has become increasingly popular among athletes. One supplement that has gained attention in the sports world is conjugated linoleic acid (CLA). This naturally occurring fatty acid has been touted for its potential to improve body composition and enhance athletic performance. In this article, we will explore the role of CLA in improving athletes’ body composition and its potential benefits and risks.
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 of CLA are naturally produced by ruminant animals, such as cows and sheep, through the process of microbial fermentation in their stomachs (Pariza and Ha, 2004). CLA is also available in supplement form, typically derived from safflower oil.
CLA has been studied extensively for its potential health benefits, including its role in improving body composition. It is believed that 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, resulting in improved body composition (Whigham et al., 2007).
CLA and Body Composition
Body composition refers to the proportion of fat, muscle, and bone in the body. In the world of sports, having a low body fat percentage and a high muscle mass is often associated with improved athletic performance. This is where CLA comes into play. Several studies have shown that CLA supplementation can lead to a decrease in body fat and an increase in lean muscle mass.
A study conducted by Whigham et al. (2007) found that overweight individuals who took 3.2 grams of CLA daily for 12 weeks experienced a significant decrease in body fat mass compared to those who took a placebo. Another study by Blankson et al. (2000) showed that CLA supplementation in healthy, non-obese individuals led to a decrease in body fat mass and an increase in lean body mass. These findings suggest that CLA may be beneficial for athletes looking to improve their body composition.
Potential Benefits for Athletes
In addition to its potential role in improving body composition, CLA has also been studied for its potential benefits for athletes. One study by Pinkoski et al. (2006) found that CLA supplementation in trained male athletes led to an increase in strength and endurance compared to a placebo. This could be attributed to the increase in lean muscle mass and decrease in body fat that CLA may provide.
Furthermore, CLA has been shown to have anti-inflammatory properties, which could be beneficial for athletes who experience inflammation and muscle soreness from intense training (Whigham et al., 2007). This could potentially lead to faster recovery times and improved performance.
Potential Risks and Side Effects
While CLA has shown promising results in improving body composition and potentially enhancing athletic performance, it is important to note that there are potential risks and side effects associated with its use. Some studies have reported gastrointestinal discomfort, such as nausea and diarrhea, as common side effects of CLA supplementation (Whigham et al., 2007). Additionally, there have been concerns about the potential for CLA to increase insulin resistance and contribute to the development of type 2 diabetes (Riserus et al., 2002). However, more research is needed to fully understand the potential risks and side effects of CLA supplementation.
Expert Opinion
As with any supplement, it is important for athletes to consult with a healthcare professional before incorporating CLA into their regimen. While the research on CLA’s role in improving body composition and athletic performance is promising, more studies are needed to fully understand its potential benefits and risks. It is also important to note that CLA should not be used as a substitute for proper training and nutrition, but rather as a supplement to support an athlete’s overall performance and goals.
Conclusion
In conclusion, CLA has shown potential in improving athletes’ body composition and potentially enhancing their performance. Its ability to decrease body fat and increase lean muscle mass could be beneficial for athletes looking to achieve their optimal body composition. However, it is important to consider the potential risks and side effects associated with its use and to consult with a healthcare professional before incorporating CLA into an athlete’s regimen. With more research, we can continue to explore the role of CLA in sports pharmacology and its potential benefits for athletes.
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.
Pariza, M. W., & Ha, Y. L. (2004). Conjugated dienoic derivatives of linoleic acid: a new class of anticarcinogens. Medical Oncology and Tumor Pharmacotherapy, 1(3), 169-171.
Pinkoski, C., Chilibeck, P. D., Candow, D. G., Esliger, D., Ewaschuk, J. B., Facci, M., … & Zello, G. A. (2006). The effects of conjugated linoleic acid supplementation during resistance training. Medicine and science in sports and exercise, 38(2), 339-348.
Riserus, U., Vessby, B., Arner, P., & Zethelius, B. (2002). Supplementation with conjugated linoleic acid causes isomer-dependent oxidative stress and elevated C-reactive protein: a potential link to fatty acid-induced insulin resistance. Circulation, 106(15), 1925-1929.
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.
