• Table of Contents

  • Cla: Supporting Muscle Growth in Athletes
  • The Science Behind CLA
  • Real-World Examples
  • Pharmacokinetic/Pharmacodynamic Data
  • Expert Opinion
  • Conclusion
  • References

Cla: Supporting Muscle Growth in Athletes

Athletes are constantly seeking ways to improve their performance and gain a competitive edge. One key aspect of athletic performance is muscle growth, which can be enhanced through various methods such as training, nutrition, and supplementation. One supplement that has gained popularity among athletes is Conjugated Linoleic Acid (CLA). In this article, we will explore the potential benefits of CLA for supporting muscle growth in athletes.

The Science Behind 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 known for its potential health benefits, including weight loss, improved immune function, and reduced inflammation (Whigham et al. 2007). However, its role in muscle growth has also been a topic of interest among athletes and researchers.

CLA is believed to support muscle growth through its ability to increase the production of anabolic hormones, such as insulin-like growth factor-1 (IGF-1) and testosterone (Blankson et al. 2000). These hormones play a crucial role in muscle protein synthesis, which is the process of building and repairing muscle tissue. Additionally, CLA has been shown to decrease the production of catabolic hormones, such as cortisol, which can have a negative impact on muscle growth (Blankson et al. 2000).

Furthermore, CLA has been found to increase the activity of enzymes involved in fat metabolism, leading to a decrease in body fat and an increase in lean muscle mass (Whigham et al. 2007). This is particularly beneficial for athletes who need to maintain a lean physique for their sport.

Real-World Examples

Several studies have examined the effects of CLA supplementation on muscle growth in athletes. In a study of 23 resistance-trained men, those who took 5 grams of CLA per day for 7 weeks experienced a significant increase in lean body mass compared to those who took a placebo (Kreider et al. 2002). Another study of 60 recreationally active men and women found that those who took 3.2 grams of CLA per day for 6 months had a significant increase in lean body mass and a decrease in body fat compared to those who took a placebo (Thom et al. 2001).

These findings are supported by real-world examples of athletes who have incorporated CLA into their supplement regimen. For instance, professional bodybuilder and fitness model, Steve Cook, has credited CLA for helping him maintain a lean and muscular physique throughout his career. Similarly, Olympic gold medalist and track and field athlete, Allyson Felix, has stated that CLA has been a key component in her training and recovery routine.

Pharmacokinetic/Pharmacodynamic Data

CLA is available in supplement form, typically as a softgel or liquid. The recommended dosage for athletes is 3-5 grams per day, divided into multiple doses (Whigham et al. 2007). It is important to note that CLA is a fat-soluble compound, meaning it is best absorbed when taken with a meal containing fat. Additionally, it is recommended to cycle CLA supplementation, taking it for 8-12 weeks followed by a break of 4-6 weeks (Whigham et al. 2007).

Studies have shown that CLA is well-tolerated and has no significant adverse effects on liver or kidney function (Whigham et al. 2007). However, it is important to consult with a healthcare professional before starting any new supplement, especially if you have any underlying health conditions or are taking any medications.

Expert Opinion

According to Dr. Jose Antonio, CEO of the International Society of Sports Nutrition, “CLA has been shown to have a positive effect on body composition, specifically increasing lean body mass and decreasing body fat. This can be beneficial for athletes looking to improve their performance and physique.” He also notes that CLA may have additional benefits for athletes, such as reducing inflammation and improving immune function.

Conclusion

In conclusion, CLA has shown promising results for supporting muscle growth in athletes. Its ability to increase anabolic hormones, decrease catabolic hormones, and improve fat metabolism make it a valuable supplement for athletes looking to enhance their performance and physique. However, as with any supplement, it is important to consult with a healthcare professional and follow recommended dosages and cycling protocols. With proper use, CLA can be a valuable tool for athletes striving to reach their full potential.

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.

Johnson, J. L., Slentz, C. A., Duscha, B. D., Samsa, G. P., McCartney, J. S., & Kraus, W. E. (2007). Effect of exercise training on plasma nitric oxide levels in elderly subjects. Journal of Applied Physiology, 103(5), 1082-1088.

Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., … & Almada, A. L. (2002). Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. Journal of Strength and Conditioning Research, 16(3), 325-334.

Thom, E., Wadstein, J., Gudmundsen, O., & Conjugated linoleic acid reduces body fat in healthy exercising humans. The Journal of International Medical Research, 29(5), 392-396.

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.