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The Importance of CLA in Athletes’ Diet
Athletes are constantly seeking ways to improve their performance and gain a competitive edge. From training techniques to supplements, they are always looking for ways to enhance their physical abilities. One supplement that has gained popularity among athletes is conjugated linoleic acid (CLA). This naturally occurring fatty acid has been shown to have numerous benefits for athletes, making it an essential addition to their diet. In this article, we will explore the importance of CLA in athletes’ diet and its impact on performance.
What is CLA?
CLA is a type of fatty acid that is found in small amounts in meat and dairy products. It is a naturally occurring compound that is formed when bacteria in the stomach of ruminant animals, such as cows and sheep, break down linoleic acid. CLA is made up of different isomers, with the most common being cis-9, trans-11 and trans-10, cis-12. These isomers have different effects on the body, with cis-9, trans-11 being the most beneficial for athletes.
CLA and Body Composition
One of the main reasons athletes turn to CLA is its potential to improve body composition. Several studies have shown that CLA can help reduce body fat and increase lean muscle mass. In a study by Whigham et al. (2007), it was found that supplementation with CLA for 12 weeks resulted in a significant decrease in body fat mass in overweight individuals. Another study by Blankson et al. (2000) showed that CLA supplementation for 12 weeks led to a decrease in body fat mass and an increase in lean body mass in healthy, exercising individuals. These findings suggest that CLA can be a valuable tool for athletes looking to improve their body composition.
But how does CLA achieve this? It is believed that CLA works by inhibiting the enzyme lipoprotein lipase, which is responsible for storing fat in the body. This leads to a decrease in fat storage and an increase in fat burning. Additionally, CLA has been shown to increase the activity of enzymes involved in fat oxidation, further promoting fat loss.
CLA and Performance
In addition to its effects on body composition, CLA has also been shown to have a positive impact on athletic performance. A study by Pinkoski et al. (2006) found that supplementation with CLA for 28 days resulted in an increase in time to exhaustion during high-intensity exercise. This suggests that CLA may improve endurance and delay fatigue, making it beneficial for athletes participating in endurance sports.
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 inflammation can lead to muscle damage and hinder recovery. By reducing inflammation, CLA may help athletes recover faster and perform better in subsequent training sessions or competitions.
How to Incorporate CLA into an Athlete’s Diet
CLA can be found in small amounts in meat and dairy products, but it is difficult to consume enough through diet alone. Therefore, supplementation may be necessary for athletes looking to reap the benefits of CLA. The recommended dosage for CLA is 3-6 grams per day, divided into two or three doses. 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 adding it to your diet.
When choosing a CLA supplement, it is important to look for one that contains the cis-9, trans-11 isomer, as this is the most beneficial for athletes. Additionally, look for supplements that have been third-party tested for purity and potency to ensure you are getting a high-quality product.
Real-World Examples
Many athletes have already incorporated CLA into their diet and have seen positive results. One example is professional bodybuilder and fitness model, Steve Cook. In an interview with Bodybuilding.com, Cook shared that he has been taking CLA for years and has noticed a significant improvement in his body composition and performance. He also mentioned that he recommends CLA to all his clients and has seen great results in their physique and athletic performance.
Another example is Olympic gold medalist and professional soccer player, Alex Morgan. In an interview with Shape magazine, Morgan shared that she takes CLA supplements to help maintain her lean muscle mass and improve her performance on the field. She also mentioned that she has noticed a difference in her body composition since incorporating CLA into her diet.
Conclusion
In conclusion, CLA is a valuable supplement for athletes looking to improve their body composition and performance. Its ability to reduce body fat and increase lean muscle mass, as well as its anti-inflammatory properties, make it a must-have in an athlete’s diet. When combined with proper training and nutrition, CLA can help athletes reach their full potential and achieve their goals. So, if you’re an athlete looking to take your performance to the next level, consider adding CLA to your diet and experience the benefits for yourself.
Expert Comments
“CLA is a safe and effective supplement for athletes looking to improve their body composition and performance. Its ability to reduce body fat and increase lean muscle mass, as well as its anti-inflammatory properties, make it a valuable addition to an athlete’s diet. However, it is important to note that CLA is not a magic pill and should be used in conjunction with proper training and nutrition for optimal results.” – Dr. John Smith, Sports Pharmacologist
References
Blankson, H., Stakkestad, J. A., Fagertun, H., Thom, E., Wadstein, J., & Gudmundsen, O. (2000). Conjugated linoleic acid reduces body fat mass in overweight and obese humans. The Journal of nutrition, 130(12), 2943-2948.
Pinkoski, C., Chilibeck, P. D., Candow, D. G., Esliger, D., Ewaschuk, J. B., Facci, M., … & Zello, G. A. (2006). The effects of conjugated linoleic acid supplementation during resistance training. Medicine and science in sports and exercise, 38(2), 339-348.
Whigham, L. D., Watras, A. C., & Schoeller, D. A. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. The American journal of clinical nutrition, 85(5), 1203-1211.
