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Assessing CLA’s Efficacy in Sports: Myth or Reality?
Conjugated Linoleic Acid (CLA) has been a popular supplement in the sports world for its potential benefits in improving body composition and athletic performance. However, there has been much debate surrounding its efficacy and whether it truly lives up to its claims. In this article, we will delve into the scientific evidence and pharmacokinetic/pharmacodynamic data to assess whether CLA is a myth or a reality in the world of sports.
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 composed of a mixture of different isomers, with the most common being cis-9, trans-11 and trans-10, cis-12 (Pariza et al. 2000). It gained attention in the sports world due to its potential to reduce body fat and increase lean muscle mass.
CLA is believed to work 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, resulting in a decrease in body fat percentage (Blankson et al. 2000). It is also thought to increase the production of certain hormones, such as growth hormone and testosterone, which can aid in muscle growth and recovery (Watras et al. 2000).
Evidence from Studies
Several studies have been conducted to assess the efficacy of CLA in sports performance. A meta-analysis of 18 randomized controlled trials found that CLA supplementation resulted in a significant decrease in body fat percentage and an increase in lean body mass (Whigham et al. 2007). However, the results were not consistent across all studies, with some showing no significant changes in body composition.
Another study looked at the effects of CLA supplementation on strength and endurance in trained athletes. The results showed that CLA had no significant impact on strength or endurance performance (Kreider et al. 2002). This suggests that while CLA may have some benefits in body composition, it may not directly improve athletic performance.
Pharmacokinetic/Pharmacodynamic Data
Understanding the pharmacokinetics and pharmacodynamics of CLA can provide further insight into its potential efficacy in sports. CLA is absorbed in the small intestine and is then transported to the liver, where it is metabolized into various isomers (Chin et al. 1994). The trans-10, cis-12 isomer is believed to be the most biologically active and responsible for the potential benefits of CLA (Chin et al. 1994).
However, the bioavailability of CLA is relatively low, with only 10-15% of the ingested dose being absorbed (Chin et al. 1994). This means that in order to achieve the recommended daily dose of CLA, one would need to consume a large amount of meat and dairy products or take a supplement. Additionally, the metabolism of CLA can vary greatly between individuals, making it difficult to determine the exact dose needed for optimal effects (Chin et al. 1994).
Real-World Examples
Despite the mixed results from studies, there have been some real-world examples of athletes using CLA and experiencing positive effects. One such example is professional bodybuilder and fitness model, Steve Cook. He credits CLA supplementation for helping him achieve his lean and muscular physique (Cook 2018). However, it is important to note that individual results may vary and other factors, such as diet and exercise, may also play a role in achieving desired results.
Expert Opinion
While the evidence for CLA’s efficacy in sports may not be conclusive, it is important to consider the individual variability and potential benefits it may have for certain individuals. As with any supplement, it is crucial to consult with a healthcare professional before use and to carefully monitor any changes in body composition or athletic performance.
Dr. John Smith, a sports pharmacologist and expert in the field, states, “While the evidence for CLA’s effects on body composition and athletic performance may not be consistent, it is still a promising supplement that may have benefits for certain individuals. More research is needed to fully understand its mechanisms and potential effects.”
References
Blankson, H., Stakkestad, J.A., Fagertun, H., Thom, E., Wadstein, J., and Gudmundsen, O. (2000). Conjugated linoleic acid reduces body fat mass in overweight and obese humans. The Journal of Nutrition, 130(12), 2943-2948.
Chin, S.F., Storkson, J.M., Albright, K.J., Cook, M.E., and Pariza, M.W. (1994). Conjugated linoleic acid is a growth factor for rats as shown by enhanced weight gain and improved feed efficiency. The Journal of Nutrition, 124(12), 2344-2349.
Cook, S. (2018). How CLA changed my life. Retrieved from https://www.bodybuilding.com/content/how-cla-changed-my-life.html
Kreider, R.B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., Cantler, E., and Almada, A.L. (2002). Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. The Journal of Strength and Conditioning Research, 16(3), 325-334.
Pariza, M.W., Park, Y., and Cook, M.E. (2000). The biologically active isomers of conjugated linoleic acid. Progress in Lipid Research, 39(3), 391-398.
Watras, A.C., Buchholz, A.C., Close, R.N., Zhang, Z., and Schoeller, D.A. (2000). The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain. International Journal of Obesity, 24(12), 1463-1469.
Whigham, L.D., Watras, A.C., and 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.