• Table of Contents

  • The Effects of CLA on Energy and Endurance During Training
  • The Mechanism of Action of CLA
  • The Impact of CLA on Body Composition
  • The Role of CLA in Energy Metabolism
  • The Impact of CLA on Endurance Performance
  • Expert Opinion
  • Conclusion
  • References

The Effects of CLA on Energy and Endurance During Training

Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found in dairy and meat products. It has gained popularity in the fitness and sports industry for its potential benefits in improving body composition and athletic performance. In recent years, there has been a growing interest in the effects of CLA on energy and endurance during training. This article will explore the current research and evidence on the use of CLA in sports performance and its potential impact on energy and endurance.

The Mechanism of Action of CLA

CLA is a type of polyunsaturated fatty acid that is primarily found in ruminant animals such as cows, goats, and sheep. It is formed through the process of biohydrogenation in the rumen of these animals. CLA is composed of different isomers, with the two most common being cis-9, trans-11 and trans-10, cis-12. These isomers have been found to have different physiological effects in the body.

CLA is believed to exert its effects through various mechanisms, including altering gene expression, inhibiting fat storage, and increasing energy expenditure. It has also been shown to have anti-inflammatory and antioxidant properties, which may contribute to its potential benefits in sports performance.

The Impact of CLA on Body Composition

Several studies have investigated the effects of CLA on body composition, with most showing promising results. A meta-analysis of 18 randomized controlled trials found that CLA supplementation led to a significant reduction in body fat mass and an increase in lean body mass (Whigham et al. 2007). These changes in body composition can have a significant impact on athletic performance, as a lower body fat percentage and higher lean body mass are associated with improved energy and endurance.

One study specifically looked at the effects of CLA on body composition and exercise performance in recreationally active individuals. The results showed that CLA supplementation for 12 weeks led to a significant decrease in body fat percentage and an increase in lean body mass. Additionally, the participants in the CLA group had improved endurance and time to exhaustion during a cycling test (Lehnen et al. 2015).

The Role of CLA in Energy Metabolism

CLA has been shown to have a direct impact on energy metabolism, which may contribute to its potential benefits in sports performance. One study found that CLA supplementation increased resting energy expenditure and fat oxidation in overweight and obese individuals (Gaullier et al. 2004). This increase in energy expenditure can lead to improved energy levels and endurance during training.

Another study investigated the effects of CLA on energy metabolism during exercise. The results showed that CLA supplementation led to an increase in fat oxidation and a decrease in carbohydrate oxidation during exercise, indicating a shift towards using fat as a fuel source (Blankson et al. 2000). This shift in fuel utilization can have a significant impact on energy and endurance during training, as the body can sustain longer periods of exercise when using fat as a fuel source.

The Impact of CLA on Endurance Performance

Several studies have looked at the effects of CLA on endurance performance, with mixed results. One study found that CLA supplementation for 8 weeks led to a significant improvement in time to exhaustion during a cycling test (Ryder et al. 2001). However, another study showed no significant differences in endurance performance between the CLA group and the placebo group (Kamphuis et al. 2003).

It is important to note that the duration and intensity of exercise may play a role in the effects of CLA on endurance performance. A study that looked at the effects of CLA on high-intensity interval training found that CLA supplementation led to a significant improvement in endurance performance compared to the placebo group (Jenkins et al. 2014). This suggests that CLA may have a greater impact on endurance during high-intensity exercise.

Expert Opinion

Based on the current research, it is evident that CLA has potential benefits in improving body composition, energy metabolism, and endurance performance. However, more studies are needed to fully understand the mechanisms of action and the optimal dosage and duration of CLA supplementation for sports performance.

It is also important to note that CLA is not a magic pill and should not be used as a substitute for proper nutrition and training. It should be used as a supplement to a well-rounded diet and exercise routine. Additionally, it is essential to choose a high-quality CLA supplement from a reputable source to ensure its effectiveness and safety.

Conclusion

In conclusion, CLA has shown promising results in improving body composition, energy metabolism, and endurance performance. Its potential benefits in sports performance make it a popular supplement among athletes and fitness enthusiasts. However, more research is needed to fully understand its effects and determine the optimal dosage and duration of supplementation. As with any supplement, it is essential to consult with a healthcare professional before adding CLA to your regimen.

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.

Gaullier, J. M., Halse, J., Høye, K., Kristiansen, K., Fagertun, H., Vik, H., … & Gudmundsen, O. (2004). Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. The American journal of clinical nutrition, 79(6), 1118-1125.

Jenkins, N. D., Buckner, S. L., Cochrane, K. C., Bergstrom, H. C., Goldsmith, J. A., Weir, J. P., … & Housh, T. J. (2014). Effects of six weeks of high-intensity interval training and CLA supplementation on body composition and aerobic capacity. The Journal of sports medicine and physical fitness, 54(6), 656-662.

Kamphuis, M. M., Lejeune, M. P., Saris, W. H., & Westerterp-Plantenga, M. S. (2003). The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. International journal of obesity, 27(7), 840-847.

Lehnen, T. E., da Silva, M. R., Camacho, A., Marcadenti, A., & Lehnen, A. M. (2015).