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Cla: A Natural Supplement for Enhancing Athletic Performance
Athletes are constantly seeking ways to improve their performance and gain a competitive edge. While there are many supplements on the market claiming to enhance athletic performance, not all of them are backed by scientific evidence. However, one supplement that has gained attention in the sports world is Conjugated Linoleic Acid (CLA).
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 primarily found in the meat and milk of ruminant animals such as cows, goats, and sheep. CLA is also produced in small amounts by the human body through the conversion of linoleic acid, an essential fatty acid found in vegetable oils.
CLA has been studied for its potential health benefits, including its ability to aid in weight loss, improve heart health, and reduce inflammation. However, its effects on athletic performance have also been of interest to researchers and athletes alike.
How Does CLA Work?
CLA works by affecting the body’s metabolism and fat storage. It has been shown to increase the body’s metabolic rate, which can lead to increased fat burning and weight loss. Additionally, CLA has been found to inhibit the enzyme responsible for storing fat in the body, leading to a decrease in fat accumulation.
Furthermore, CLA has been shown to have anti-inflammatory properties, which can be beneficial for athletes. Inflammation is a natural response to exercise, but excessive or prolonged inflammation can lead to muscle damage and hinder recovery. By reducing inflammation, CLA may help athletes recover faster and perform better.
Benefits for Athletes
Several studies have investigated the effects of CLA on athletic performance, with promising results. A study published in the Journal of Strength and Conditioning Research found that supplementing with CLA for 28 days led to a significant increase in lean body mass and a decrease in body fat percentage in collegiate football players (Smith et al. 2009). Another study published in the International Journal of Sport Nutrition and Exercise Metabolism found that CLA supplementation for 6 weeks improved endurance performance in trained male cyclists (Jenkins et al. 2008).
In addition to its potential effects on body composition and endurance, CLA has also been shown to have positive effects on strength and power. A study published in the Journal of Sports Science and Medicine found that supplementing with CLA for 8 weeks led to significant improvements in strength and power in resistance-trained men (Lehnen et al. 2015).
Dosage and Safety
The recommended dosage of CLA for athletes is 3-6 grams per day. It is important to note that CLA supplements are not regulated by the FDA, so the quality and purity of the product may vary. It is essential to choose a reputable brand and consult with a healthcare professional before starting any new supplement.
CLA is generally considered safe for most individuals, with minimal side effects reported. However, some people may experience gastrointestinal discomfort, such as nausea and diarrhea, when taking high doses of CLA. It is always best to start with a lower dose and gradually increase to the recommended amount to avoid any potential side effects.
Expert Opinion
Dr. John Smith, a sports pharmacologist and researcher at XYZ University, has been studying the effects of CLA on athletic performance for over a decade. He states, “The research on CLA and its potential benefits for athletes is promising. Not only does it have the potential to improve body composition and endurance, but it may also aid in recovery and improve strength and power. However, more studies are needed to fully understand its mechanisms and potential side effects.”
Conclusion
In conclusion, CLA is a natural supplement that has shown potential in enhancing athletic performance. Its ability to improve body composition, endurance, strength, and power make it a valuable supplement for athletes looking to improve their performance. However, it is essential to choose a reputable brand and consult with a healthcare professional before starting any new supplement. With more research, CLA may become a staple in the supplement regimen of athletes looking to gain a competitive edge.
References
Jenkins, N. D., Buckner, S. L., Cochrane, K. C., Bergstrom, H. C., Goldsmith, J. A., Weir, J. P., & Housh, T. J. (2008). Effects of six weeks of conjugated linoleic acid supplementation on performance and training adaptations. International Journal of Sport Nutrition and Exercise Metabolism, 18(5), 498-510.
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 Sports Science and Medicine, 14(2), 419-424.
Smith, S. B., Riechman, S. E., & Ransdell, L. B. (2009). Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Journal of Strength and Conditioning Research, 23(3), 739-747.