The Ultimate Weapon For Cutting Bodyfat: CLA

The Ultimate Weapon For Cutting Bodyfat: CLA

A number of studies have demonstrated that CLA reduces fatty mass while increasing lean body mass. And whilst there are plenty of thermogenics, stimulants and thyroid stimulators of notable merit, few supplements on the market today have been backed by as much research as CLA. Lets take a look at the facts and studies surrounding this latest fat loss supplement to see if it’s worthy of a place in your supplement cupboard.

What is Conjugated Linoleic Acid (CLA)?

Essentially it’s a naturally occurring fatty acid and whilst it can be obtained through your diet by eating beef, cheese and certain dairy products it’s only present in these foods at very low doses.  It would be pretty hard to get the recommended 4.2 grams per day as suggested by A. Smedman et al (2001) who, in a study conducted at Uppsala University in Sweden, discovered that supplementing 4.2 grams of CLA per day in 53 normal healthy individuals led to a significant decrease (3.8%) in body fat compared with individuals not taking CLA.

It’s believed CLA lowers your body fat in 3 ways; firstly in a study conducted in the Department of Nutrition and Food Science at the University of País Vasco it was discovered CLA interferes with a substance in your body called lipoprotein lipase, which is partly responsible for helping store fat in your body. Secondly the same study also concluded that CLA helps your body use its existing fat for energy. Therefore studies show CLA not only inhibits the storing of fat it also enhances the burning of fat.

Third and finally and perhaps most important for bodybuilders, CLA has been show to increase muscle mass which in turn can increase your metabolism and the amount of calories you burn at rest. This of course has the added benefit of not actually making you lose weight, but rather changing (and improving) your body composition. Most recently a 1 year human study showed a 9% reduction in body fat and 2% increase in muscle mass (Gaullier, American Journal of Clinical Nutrition 79(6): 1118–1125 (2004.) Whilst the previously mentioned study at Uppsala University in Sweden also showed a slight net increase in body weight, but a net decrease in body fat.

References:

MyProtein CLA

  • Mougios V, Matsakas A, Petridou A, Ring S, Sagredos A, Melissopoulou A,Tsigilis N, Nikolaidis M.
    Effect of supplementation with conjugated linoleic acid on human serum lipids and body fat. J
    NutrBiochem 2001;12:585-94
  • Blankson H, Stakkestad JA, Fagertun H,Thom E, Wadstein J, Gudmundsen O.Conjugated linoleic
    acid reduces body fat mass in overweight and obese humans. J.Nutr. 130:2943-2948 (2000).
  • Roche HM, Noone E, Nugent A, Gibney MJ. Conjugated linoleic acid: a novel therapeutic nutrient?
    Nutr. Res. Rev. 187 (2001).
  • Smedman A,Vessby B.Conjugated linoleic acid supplementation in humans – Metabolic effects.
    Lipids 36:773-781 (2001).
  • Lowery L.M., Appicelli P.A. and Lemon P.W.R. (1998). Conjugated linoleic acid enhances muscle
    size and strength gains in novice bodybuilders. Medicine and Science in Sports and Exercise,
    30.182.
  • Kreider RB, Ferreira MP,Greenwood M, Wilson M, Almada AL. Effects of conjugated linoleic acid
    supplementation during resistance-training on body composition. Bone density, strength, and
    selected hematological markers. J Strength Cond Res 2002; 3:325-34.
  • Berven G, Bye A, Hals O, Blankson H, Fagertun H, Thom E,Wadstein J, Gudmundsen O. Safety
    of conjugated linoleic acid (CLA) in overweight or obese human volunteers. European J. Lipid
    Sci.Technol. 102:455;462 (2000).
  • Thom E,Wadstein J, Gudmundson O. Conjugated linoleic acid reduces body fat in healthy
    exercising humans. J Int Med Res 2001;29:392-6.
  • Kamphuis MMJW, Lejeune MPGM, Saris WHM, Westerterp-Plantinga MS. The effect of conjugated
    linoleic acid supplementation after weight loss on body weight regain, body composition, and
    resting metabolic rate in overweight subjects. Int J Obesity 2003; 27: 840-847.
  • Gaullier Jm, Hasle J,Hoye K., Kristiansen K., Berven G., Blankson H and Gudmonson O. Effects of
    CLA in moderate overweights during one year supplementation. 94th AOCS annual meeting and
    Expo, Kansas,May 2003
  • A. Zabala et al (2006) ‘Trans-10,cis-12 Conjugated linoleic acid inhibits lipoprotein lipase but
    increases the activity of lipogenic enzymes in adipose tissue from hamsters fed an atherogenic
    diet.’ Br J Nutr. 2006 Jun;95(6):1112-9.

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