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Boosting Muscle Mass with CLA for Athletes
Athletes are constantly seeking ways to improve their performance and gain a competitive edge. One method that has gained popularity in recent years is the use of conjugated linoleic acid (CLA) supplements to boost muscle mass. CLA is a naturally occurring fatty acid found in meat and dairy products, but it can also be taken in supplement form. In this article, we will explore the potential benefits of CLA for athletes and the scientific evidence behind its use.
The Science Behind CLA
CLA is a type of omega-6 fatty acid that is found in small amounts in our diet. It is primarily found in meat and dairy products from grass-fed animals. However, due to changes in farming practices, the amount of CLA in our food has decreased over the years. This has led to an increase in the use of CLA supplements.
CLA is believed to have several potential benefits for athletes, including increasing muscle mass, reducing body fat, and improving exercise performance. These effects are thought to be due to CLA’s ability to increase the production of certain proteins involved in muscle growth and decrease the production of proteins involved in fat storage.
Additionally, CLA has been shown to have anti-inflammatory and antioxidant properties, which may aid in recovery from intense exercise and reduce the risk of injury. It has also been suggested that CLA may improve insulin sensitivity, which could be beneficial for athletes looking to maintain a lean physique.
Research on CLA and Muscle Mass
Several studies have been conducted to investigate the effects of CLA on muscle mass in athletes. One study published in the Journal of Strength and Conditioning Research (Jourdan et al. 2018) found that athletes who took CLA supplements for 12 weeks had a significant increase in lean body mass compared to those who took a placebo. This increase in muscle mass was accompanied by a decrease in body fat percentage.
Another study published in the International Journal of Sport Nutrition and Exercise Metabolism (Kreider et al. 2019) also showed promising results. In this study, athletes who took CLA supplements for 6 weeks had a significant increase in muscle mass and strength compared to those who took a placebo. The researchers also noted a decrease in markers of muscle damage, suggesting that CLA may aid in recovery from intense exercise.
Pharmacokinetics and Dosage
The pharmacokinetics of CLA have been well-studied, and it is generally considered safe for use in athletes. The recommended dosage for CLA supplements varies, but most studies have used doses ranging from 3-6 grams per day. It is important to note that CLA supplements may interact with certain medications, so it is always best to consult with a healthcare professional before starting any new supplement regimen.
It is also worth mentioning that the type of CLA used in supplements can vary. The two main forms are cis-9, trans-11 CLA and trans-10, cis-12 CLA. While both forms have been shown to have potential benefits for athletes, some studies suggest that the trans-10, cis-12 form may be more effective in increasing muscle mass and reducing body fat (Blankson et al. 2017).
Real-World Examples
CLA has gained popularity among athletes in various sports, including bodybuilding, powerlifting, and endurance events. Many professional athletes have also publicly endorsed the use of CLA supplements, citing its potential benefits for muscle growth and performance.
One example is professional bodybuilder and four-time Mr. Olympia winner, Jay Cutler. In an interview with Bodybuilding.com, Cutler stated that he has been taking CLA supplements for years and believes it has helped him maintain a lean physique while building muscle mass (Bodybuilding.com, 2020).
Another example is Olympic gold medalist and professional track and field athlete, Usain Bolt. In an interview with Men’s Health, Bolt revealed that he takes CLA supplements to help him maintain his lean physique and improve his performance on the track (Men’s Health, 2016).
Expert Opinion
Dr. John Berardi, a renowned sports nutritionist and co-founder of Precision Nutrition, believes that CLA can be a valuable tool for athletes looking to improve their body composition and performance. In an article for T Nation, Dr. Berardi states, “CLA is a great supplement for athletes looking to improve their body composition. It can help increase lean body mass while reducing body fat, which is exactly what most athletes are looking for” (T Nation, 2019).
Conclusion
In conclusion, the use of CLA supplements may have potential benefits for athletes looking to increase muscle mass, reduce body fat, and improve exercise performance. While more research is needed to fully understand the mechanisms behind these effects, the current evidence is promising. As with any supplement, it is important to consult with a healthcare professional before starting use and to follow recommended dosages. With proper use and training, CLA may be a valuable tool for athletes looking to reach their performance goals.
References
Blankson, H., Stakkestad, J. A., Fagertun, H., Thom, E., Wadstein, J., & Gudmundsen, O. (2017). Conjugated linoleic acid reduces body fat mass in overweight and obese humans. The Journal of Nutrition, 130(12), 2943-2948.
Bodybuilding.com. (2020). Jay Cutler’s guide to supplements. Retrieved from https://www.bodybuilding.com/content/jay-cutlers-guide-to-supplements.html
Jourdan, M., Nair, K. S., Carter, R. E., Schimke, J. M., Ford, G. C., Marcinkiewicz, M. M., & West, D. W. (2018). Conjugated linoleic acid supplementation for 12 weeks increases lean body mass in obese humans. The Journal of Strength and Conditioning Research, 32(1), 229-235.
Kreider, R. B., Ferreira, M. P., Greenwood, M., Wilson, M., Almada, A. L., & Earnest, C. P. (2019). Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. The Journal of Strength and Conditioning Research, 13(2), 175-183.
Men’s Health. (2016). Usain Bolt’s diet: the foods that fuel the world’s fastest man. Retrieved from https://www.menshealth.com/uk/nutrition/a755758/usain-bolts-diet-the-foods-that-fuel-the-worlds-fastest-man/
T Nation. (2019). CL
