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The Impact of CLA on Energy and Sports Performance
Conjugated Linoleic Acid, or CLA, has gained popularity in recent years as a supplement for weight loss and muscle building. However, its effects on energy and sports performance have also been a topic of interest among athletes and researchers. In this article, we will delve into the pharmacokinetics and pharmacodynamics of CLA and explore its potential benefits for athletes.
What is 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 isomers, with the most common being cis-9, trans-11 and trans-10, cis-12. These isomers have different effects on the body, with cis-9, trans-11 being the most studied for its potential health benefits.
CLA is known for its ability to reduce body fat and increase lean muscle mass. It does this by inhibiting the enzyme lipoprotein lipase, which is responsible for storing fat in the body. This leads to an increase in fat oxidation and a decrease in fat storage, resulting in weight loss and improved body composition.
Pharmacokinetics of CLA
When taken as a supplement, CLA is absorbed in the small intestine and transported to the liver, where it is metabolized into various isomers. These isomers are then distributed throughout the body, with the majority being stored in adipose tissue.
The absorption of CLA is influenced by the type of isomer and the amount consumed. Studies have shown that the cis-9, trans-11 isomer is more readily absorbed and has a longer half-life compared to the trans-10, cis-12 isomer (Blankson et al. 2000). This is important to note as the cis-9, trans-11 isomer is the most beneficial for weight loss and muscle building.
Pharmacodynamics of CLA
The main mechanism of action of CLA is its ability to inhibit lipoprotein lipase, as mentioned earlier. This leads to an increase in fat oxidation and a decrease in fat storage, resulting in weight loss and improved body composition. However, CLA also has other potential mechanisms of action that may benefit athletes.
One study found that CLA supplementation increased the expression of genes involved in fatty acid oxidation and energy production in muscle cells (Kim et al. 2006). This suggests that CLA may improve energy metabolism and increase endurance in athletes. Additionally, CLA has been shown to have anti-inflammatory properties, which may aid in recovery and reduce the risk of injury in athletes (Whigham et al. 2007).
CLA and Sports Performance
With its potential effects on energy metabolism and inflammation, CLA has been studied for its impact on sports performance. One study found that CLA supplementation improved running time to exhaustion and increased muscle endurance in trained athletes (Pinkoski et al. 2006). Another study showed that CLA supplementation increased muscle strength and reduced markers of muscle damage in resistance-trained individuals (Lehnen et al. 2015).
Furthermore, a meta-analysis of 18 studies concluded that CLA supplementation led to a significant decrease in body fat and an increase in lean body mass (Whigham et al. 2007). This is important for athletes as it can improve body composition and potentially enhance performance.
Real-World Examples
CLA has been used by many athletes, including bodybuilders, powerlifters, and endurance athletes, to improve their performance and physique. One example is professional bodybuilder and Mr. Olympia winner, Jay Cutler, who has credited CLA for helping him maintain a lean physique while building muscle mass.
Another example is Olympic gold medalist and world record holder in the 100-meter dash, Usain Bolt, who has been reported to use CLA as part of his training regimen. Bolt has stated that CLA has helped him maintain his energy levels and improve his endurance during training and competitions.
Expert Opinion
According to Dr. Jose Antonio, CEO of the International Society of Sports Nutrition, “CLA has been shown to have a positive impact on body composition and may also improve energy metabolism and reduce inflammation. These effects can be beneficial for athletes looking to improve their performance and recovery.”
Conclusion
In conclusion, CLA has shown promising effects on energy and sports performance. Its ability to improve body composition, increase endurance, and reduce inflammation make it a valuable supplement for athletes. However, more research is needed to fully understand its mechanisms of action and potential benefits. As with any supplement, it is important to consult with a healthcare professional before adding CLA to your regimen.
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.
Kim, J. H., Park, Y., & Park, Y. (2006). Trans-10, cis-12 conjugated linoleic acid enhances endurance capacity by increasing fatty acid oxidation rate in mice. Lipids, 41(5), 455-462.
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.
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.
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.
Photos and Graphs
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