CLA is one of the most used products currently among the Cross-Training, HIT and Fitness sectors due to its effects on the reduction of fat mass.
In general, we can find this substrate mainly in different food sources of animal origin and some source of plant origin such as common mushroom or safflower oil but they all contain small amounts in general terms.
What is CLA?
The CLA (Conjugated Linolenic Acid) is a mixture of isomers of a polyunsaturated fatty acid that the human body is NOT capable of synthesizing. This promotes the reduction of fat massIn fact, it achieves this thanks to the empowerment and regulation of lipid metabolism in addition to other benefits such as maintaining muscle mass.
Likewise, it has been observed that it could intervene in the functioning of the immune system and thatstimulates the formation of muscle mass. However, it is also known for its antioxidant power and regulation on the metabolism of blood sugar.
Currently the two main isomers of CLA are known, Cis and Trans, both with multiple functions. In reference to the Trans isomer It has been related to different benefits in inflammatory processes and with a neuroprotective potential.
On the other hand, the Cis isomer has been observed to possess the effect on improving body composition and reducing fat mass; beneficial effects on bone health and also stimulates muscle metabolism.
What is CLA for?
Reduction of body fat and maintenance of muscle mass
Mainly the CLA has a function of reduce the storage of body fat due to the potentiation of metabolism, but we can find many other functions that are related to it. It also has an effect of improvement in the oxidation processes of fats.
It favors an improvement in our composition due to the reduction of fat stores and the stimulation of protein synthesis. This is because it enhances the use of body fat as an energy substrate facilitating the maintenance of muscle mass in its maximum conditions. It has also been observed that it would have a beneficial effect on the maintenance of muscle mass in the process of definition, in which we seek a reduction in fat mass and maintenance of muscle mass.
Blood sugar regulation
On the other hand, it generates a blood sugar regulation because it would improve the mechanisms of insulin sensitivity by the cells.
Other benefits of the CLA
Likewise, different studies relate CLA to improvements in the symptoms of inflammatory bowel diseaseAlthough more studies are required to demonstrate its full efficacy, current studies present very interesting results on this possible benefit.
When to take CLA
The recommendation on feedings would be indicated to take 3,2 g of CLA throughout the day. In general terms, obtaining these doses of CLA through food would be very complex because the amounts present in food are very limited.
Likewise, CLA has a synergistic effect with other regulatory substances and reducing fat mass, such as L-Carnitine.
On the other hand, it is necessary to remember that it is necessary to take an adequate food guide to your objectives, especially when it comes to improvement on the improvement of weight and fat mass, as we explained in: 6 habits to lose weight according to health experts.
CLA in training
CLA side effects
We always wonder about the possible side effects that a supplement may have. In principle, if the recommended daily dose is not exceeded, no side effects are shown, but if the dose is exceeded, it could have an effect on a slight increased triglycerides despite the studies indicating that it does not have clear evidence. Still, it has been proven to be a perfectly safe complement.
In short, the CLA would be indicated for those who are looking for:
- Reduce the body fat mass.
- Promote the development of muscle mass.
- Maintain muscle mass in definition phases.
- Improve the sensitivity of insulin and carbohydrates.
- Improve the symptoms associated with inflammatory bowel diseases.
CLA - Conjugated Linoleic Acid
> Bottle of 100 capsules
Recommended dose: Take 3-4 capsules preferably with meals.
3.2g CLA per 4 capsules.
The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. Watras AC1, Buchholz AC, Close RN, Zhang Z, Schoeller DA. Int J Obes (Lond). 2007 Sea; 31 (3): 481-7. Epub 2006 Aug 22.
The effects of conjugated linoleic acid supplementation during resistance training. Pinkoski C1, Chilibeck PD, Candow DG, Esliger D, Ewaschuk JB, Facci M, Farthing JP, Zello GA. Med Sci Sports Exerc. 2006 Feb; 38 (2): 339-48.
Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. Steck SE1, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier P. J Nutr. 2007 May; 137 (5): 1188-93.