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Conjugated Linoleic Acid (CLA)
Conjugated Linoleic Acid or CLA is a collective term for positional and geometric octadecadienoic acid isomers of linoleic acid, one of the naturally occurring essential fatty acids, found in beef and dairy products.
Studies on the effects of CLA reveal that it builds muscle and reduces body fat besides inducing an optimum cellular environment for improved health. According to researchers CLA is also an anti-carcinogenic substance that protects body against various types of cancer.
The properties fighting tumour or cancer can mostly be attributed to CLA mainly because of an antioxidant effect or an unidentified interaction between CLA and various carcinogens.
CLA plays a crucial role in regulating the composition of the body and metabolism. As food alone can not provide sufficient CLA, therefore supplementation is very necessary. Sunflower and safflower oils are used to prepare supplements.
Does CLA work?
Studies revealed CLA triggers hormone sensitive lipase (an enzyme) which releases fat from fat cells into the blood resulting in the reduction of fat storage and increase in fat burning. On the other hand the activity of lipoprotein lipase (another enzyme) which carries fat into the fat cells is reduced. The entire process speeds up fat burning. CLA regulates prostaglandins, which come from fatty acid molecules and are associated with an elevated synthesis of growth hormone. The increased growth hormone levels are thought to be beneficial in promoting muscle growth, strength and fat loss in both athletes and dieters.
According to studies, the body fat can be reduced by 20 per cent if 3,000 mg CLA is taken every day for three months. CLA can effectively reduce muscle breakdown, boost muscle growth and add to strength if its is linked with strength training.
A research was conducted on effects of CLA on 27 experienced weight trainers who were given either 5.6 g CLA per day or an olive oil placebo. The trainers taking 5.6 g CLA every day were found to have gained strength in the bench press and leg press by 13.6 kg compared to 4.3 kg in those taking placebo.
In an another research, 24 novice bodybuilders were given either 7.2 g CLA per day or a placebo vegetable oil. After one and a half months of training, the CLA weight trainers were found to have bigger arm size (circumference) in addition to growth of total muscle mass and increased strength whereas the placebo group could gain only half of what CLA gained.
Doses of CLA
According to an estimate an average diet can provide around 100-300 mg CLA per day.
Studies show that intakes of 3 g (3000 mg) CLA per day can reduce body fat and increase muscle. Some researchers recommend 3-5 grams per day. The recent studies on CLA have shown positive effects of using doses of 3.4g and 4.2g per day. The CLA products with TonalinTM are mostly recommended as many studies used the TonalinTM brand of CLA (a 50/50 blend of the cis-9/trans-11 and trans-10/cis-12 isomers).
Side effects of CLA
The researchers are yet to find any negative effects of CLA overdose. Although there have been reports of stomach irritation, this side effect can be eliminated through newer forms of CLA (mi cellar CLA).