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The Benefits of CLA in Sports Diet: A Literature Review
Conjugated Linoleic Acid (CLA) is a naturally occurring fatty acid found in meat and dairy products. It has gained significant attention in the sports world for its potential benefits in improving body composition and athletic performance. In this literature review, we will explore the current research on CLA and its effects on sports diet.
What is CLA?
CLA is a type of polyunsaturated fatty acid that is found in small amounts in the diet. It is primarily found in meat and dairy products from grass-fed animals. CLA is a mixture 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 studied and beneficial for health.
CLA is known for its potential health benefits, including anti-inflammatory and anti-cancer properties. It has also been shown to improve body composition by reducing body fat and increasing lean muscle mass. These effects have made CLA a popular supplement among athletes and fitness enthusiasts.
CLA and Body Composition
One of the most significant benefits of CLA in sports diet is its ability to improve body composition. Several studies have shown that CLA supplementation can lead to a reduction in body fat and an increase in lean muscle mass.
A study by Whigham et al. (2007) found that CLA supplementation in overweight individuals led to a significant decrease in body fat mass compared to a placebo group. Another study by Blankson et al. (2000) showed that CLA supplementation in healthy individuals resulted in a decrease in body fat mass and an increase in lean muscle mass.
These findings suggest that CLA can be a useful tool for athletes looking to improve their body composition and achieve a leaner physique. However, it is important to note that the effects of CLA on body composition may vary depending on the individual’s diet and exercise routine.
CLA and Athletic Performance
In addition to its effects on body composition, CLA has also been studied for its potential benefits in athletic performance. One study by Pinkoski et al. (2006) found that CLA supplementation in trained male athletes resulted in an increase in strength and endurance compared to a placebo group.
Another study by Kamphuis et al. (2003) showed that CLA supplementation in trained cyclists led to an increase in time to exhaustion and a decrease in perceived exertion during high-intensity exercise. These findings suggest that CLA may have a positive impact on athletic performance by improving endurance and reducing fatigue.
Pharmacokinetics and Pharmacodynamics of CLA
The pharmacokinetics and pharmacodynamics of CLA have been extensively studied to understand how it affects the body. CLA is absorbed in the small intestine and transported to the liver, where it is metabolized into different isomers. These isomers then circulate in the bloodstream and are taken up by various tissues in the body.
CLA has been shown to have anti-inflammatory effects by inhibiting the production of pro-inflammatory cytokines. It also has an impact on lipid metabolism, leading to a decrease in body fat and an increase in lean muscle mass. These effects are thought to be mediated by the activation of PPAR receptors, which play a role in regulating metabolism and inflammation.
Real-World Examples
CLA has gained popularity among athletes and fitness enthusiasts for its potential benefits in improving body composition and athletic performance. Many professional athletes have incorporated CLA into their diet and supplement regimen to enhance their performance and maintain a lean physique.
One example is professional bodybuilder and fitness model, Steve Cook, who has credited CLA for helping him achieve his lean and muscular physique. He has stated in interviews that CLA has been a staple in his diet and has helped him maintain low body fat levels while building muscle mass.
Another example is Olympic gold medalist and professional soccer player, Alex Morgan, who has also incorporated CLA into her diet and supplement routine. She has stated that CLA has helped her maintain her athletic performance and stay in top shape throughout her career.
Conclusion
In conclusion, the current literature suggests that CLA can have significant benefits in sports diet. Its ability to improve body composition and athletic performance makes it a valuable supplement for athletes and fitness enthusiasts. However, more research is needed to fully understand the mechanisms of action and potential side effects of CLA. As with any supplement, it is essential to consult with a healthcare professional before incorporating CLA into your diet and exercise routine.
Expert Comments
“The research on CLA and its effects on sports diet is promising. It has shown potential in improving body composition and athletic performance, making it a valuable tool for athletes. However, more studies are needed to fully understand its mechanisms of action and potential side effects. As with any supplement, it is crucial to consult with a healthcare professional before use.” – 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.
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.
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.
