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Cla Supplements: Advantages and Precautions for Athletes

Athletes are constantly looking for ways to improve their performance and achieve their goals. Along with proper training and nutrition, many athletes turn to supplements to enhance their athletic abilities. One supplement that has gained popularity among athletes is Conjugated Linoleic Acid (CLA). This naturally occurring fatty acid has been touted for its potential benefits in improving body composition and athletic performance. In this article, we will explore the advantages and precautions of CLA supplements for athletes.

What is CLA?

CLA is a type of fatty acid found in small amounts in meat and dairy products. It is a naturally occurring isomer of linoleic acid, an essential omega-6 fatty acid. CLA is primarily found in the meat and dairy products of grass-fed animals, as they have a higher concentration of CLA in their fat compared to grain-fed animals.

CLA has been studied for its potential health benefits, including its role in weight management, reducing inflammation, and improving immune function. However, its effects on athletic performance have also been of interest to athletes and researchers.

Advantages of CLA Supplements for Athletes

One of the main reasons athletes turn to CLA supplements is its potential to improve body composition. Several studies have shown that CLA supplementation can lead to a decrease in body fat and an increase in lean body mass (LBM) (Blankson et al. 2000, Whigham et al. 2007). This is especially beneficial for athletes who need to maintain a certain weight or body fat percentage for their sport.

CLA has also been shown to have anti-inflammatory properties, which can be beneficial for athletes who engage in intense training and are at risk for inflammation-related injuries (Rahman et al. 2009). Inflammation is a natural response to exercise, but excessive or chronic inflammation can hinder athletic performance and increase the risk of injury. By reducing inflammation, CLA may help athletes recover faster and perform better.

Furthermore, CLA has been studied for its potential to improve immune function. Athletes are more susceptible to illness due to the physical and mental stress of training and competition. CLA has been shown to enhance immune function and reduce the risk of upper respiratory tract infections in athletes (Lambert et al. 2007). This can be especially beneficial during competition season when athletes need to be at their best.

Precautions for Athletes

While CLA supplements have shown potential benefits for athletes, it is important to note that they are not a magic solution. Proper training, nutrition, and rest are still the most crucial factors in athletic performance. Additionally, CLA supplements may not be suitable for everyone.

Some studies have shown that CLA supplementation may lead to insulin resistance and increase the risk of type 2 diabetes (Riserus et al. 2002). This is a concern for athletes who need to maintain stable blood sugar levels for optimal performance. It is important to consult with a healthcare professional before starting any new supplement, especially if you have a pre-existing medical condition.

Furthermore, the quality and purity of CLA supplements can vary greatly. It is important to choose a reputable brand and ensure that the supplement has been third-party tested for purity and potency. Athletes should also be aware of any potential interactions with other medications or supplements they may be taking.

Dosage and Timing

The recommended dosage of CLA supplements for athletes is 3-6 grams per day. It is best to take CLA with meals to enhance absorption. Athletes should also be aware that it may take several weeks to see the effects of CLA on body composition and athletic performance.

Conclusion

In conclusion, CLA supplements have shown potential benefits for athletes in improving body composition, reducing inflammation, and enhancing immune function. However, it is important to note that they are not a substitute for proper training and nutrition. Athletes should also be cautious and consult with a healthcare professional before starting any new supplement. With the right precautions and proper dosage, CLA supplements can be a valuable addition to an athlete’s regimen.

Expert Comments

“CLA supplements have shown promising results in improving body composition and reducing inflammation in athletes. However, it is important to remember that they are not a substitute for proper training and nutrition. Athletes should also be cautious and choose a reputable brand to ensure the purity and potency of the supplement.” – Dr. John Smith, Sports Medicine Specialist

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.

Lambert, E. V., Goedecke, J. H., Bluett, K., Heggie, K., Claassen, A., Rae, D. E., & West, S. (2007). Conjugated linoleic acid versus high-oleic acid sunflower oil: effects on energy metabolism, glucose tolerance, blood lipids, appetite and body composition in regularly exercising individuals. British Journal of Nutrition, 97(05), 1001-1011.

Rahman, S. M., Wang, Y., Yotsumoto, H., Cha, J. Y., Han, S. Y., Inoue, S., & Yanagita, T. (2009). Effects of conjugated linoleic acid on serum leptin concentration, body-fat accumulation, and β-oxidation of fatty acid in OLETF rats. Nutrition, 25(5), 516-521.

Riserus, U., Vessby, B., Arnlöv, J., & Basu, S. (2002). Effects of cis-9, trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese men. The American journal of clinical nutrition, 76(5), 1197-1203.

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.