Introduction to CLA Supplements
CLA (conjugated linoleic acid) is a popular sports nutrition supplement claimed to help with building muscle and burning fat. But what exactly is CLA and how does it work?
What is CLA?
CLA is a type of polyunsaturated fatty acid that is found naturally in meat and dairy products. The name "conjugated linoleic acid" refers to the molecular structure of the compound, which contains alternating double and single bonds between carbon atoms.
The two main active CLA isomers are called c9,t11 CLA and t10,c12 CLA. Research indicates that these isomers have potential health benefits related to body composition.
How Does CLA Work?
- May increase metabolic rate to burn more calories
- Helps inhibit lipogenesis (fat production and storage)
- Stimulates lipolysis to break down fat
- Has anti-catabolic effects to minimize muscle breakdown
Studies show mixed results, but CLA supplementation may support fat loss and lean muscle growth when combined with exercise.
Benefits of CLA for Athletes
The potential benefits of CLA for athletes and active individuals include:
- Increase fat burning and metabolic rate
- Decrease fat mass while preserving lean muscle
- Improve body composition and muscle definition
- Reduce protein catabolism during and after exercise
- Better post-workout recovery and muscle repair
CLA is most effective when taken alongside training, as the effects appear magnified by exercise.
Types of CLA Supplements
CLA is available in different supplement forms:
| Type | Notes |
|---|---|
| CLA softgels | Most common form, convenient to take |
| CLA powder | Can mix into shakes or foods |
| CLA capsules | Similar to softgels, less messy |
CLA softgels provide a straight-forward way to get your daily CLA dosage. Powders allow you to customize based on your needs and preferences.
CLA Benefits for Athletes
CLA (conjugated linoleic acid) has become a go-to supplement for athletes and gym-goers looking to improve body composition and performance. Research indicates CLA can provide several benefits for active individuals when taken alongside training.
1. Builds Lean Muscle
Studies show CLA can boost lean muscle growth and strength gains from resistance training. Possible mechanisms include:
- Reduces catabolism - minimizes muscle breakdown during and after workouts
- Increases anabolism - enhances muscle protein synthesis
- Improves energy utilization - more calories go towards muscle gain
CLA won't build muscle on its own, but can optimize results from weight lifting.
2. Burns Fat for Fuel
CLA has been shown to increase fat burning, especially around the belly. Effects may include:
- Boosts metabolic rate and fat burning at rest
- Reduces fat production and storage
- Mobilizes fatty acids from adipose tissue
- Less fat regain following weight loss
CLA can't replace proper nutrition and training, but may accelerate fat loss results.
3. Improves Endurance
Some evidence suggests CLA can enhance aerobic capacity and endurance:
- Better oxygen utilization during activity
- Increases time to exhaustion in elite athletes
- Reduces lactic acid buildup and fatigue
- Boosts energy levels for better performance
More research is still needed, but CLA shows promise as an ergogenic aid.
4. Speeds Post-Workout Recovery
CLA has been found to reduce markers of inflammation and muscle damage after intense exercise. This may translate to:
- Less DOMS (delayed onset muscle soreness)
- Faster muscle repair between workouts
- Increased protein synthesis for growth
- More energy for subsequent training days
CLA can complement rest days for optimal recovery.
Types of CLA Supplements
CLA (conjugated linoleic acid) supplements come in several forms to suit different needs and preferences. Here is an overview of the main types of CLA on the market.
CLA Softgels
CLA softgels are the most popular type of supplement. They consist of liquid CLA encased in a soft gelatin capsule.
- Convenient dosing in pre-measured amounts
- Easy to swallow and digest
- Less messy than powders
- Can be taken with or without food
CLA softgels provide a simple way to get your daily CLA intake. Brands like NatureWise offer affordable and high quality softgel options.
CLA Capsules
CLA capsules have the same inner contents as softgels, but wrapped in a vegetable cellulose casing rather than gelatin.
- Alternative for vegetarians/vegans
- Can minimize gelatin aftertaste
- Still easy to swallow
CLA capsules from brands like BulkSupplements are a suitable choice for non-gelatin supplements.
CLA Powder
CLA powder offers flexibility in dosing and how you take it.
- Can add to protein shakes, smoothies, foods
- Allows you to customize your dosage as needed
- Unflavored options don't alter taste
- May be cheaper long-term
Opt for CLA powders from trusted companies like SportsResearch. Measure carefully for accuracy.
Liquid CLA Oil
CLA oil typically comes in a liquid form for adding to beverages or soft foods.
- Can blend into smoothies, oatmeal, cottage cheese, etc.
- Provides flexibility similar to powders
- Requires careful measurement of servings
CLA oil like VitaBalance can be a good choice if you don't like swallowing pills. Use a graduated dropper for best results.
CLA Gummies
For those who don't like pills or powders, CLA gummies provide an alternative delivery method.
- Fun, candy-like option
- Masks any unpleasant tastes
- Portable for on-the-go use
- Lower CLA content per gummy
CLA gummies from Zhou Nutrition, Universal Nutrition, and others give you flexibility in dosing. Consult the label and take care not to overdo it!
CHOOSING THE RIGHT CLA PRODUCT
With so many CLA (conjugated linoleic acid) supplements on the market, how do you pick the right one? Here are some factors to consider when selecting a CLA product for your needs.
Check the CLA Isomers
Make sure the CLA supplement contains the two active isomers c9,t11 (cis-9, trans-11) CLA and t10,c12 CLA in a ratio that typically ranges from 50:50 to 80:20. Avoid products that don't list the specific CLA isomers.
Look for a Reputable Brand
Stick with established supplement companies that are trustworthy and transparent. Look for brands that:
- Have good customer reviews and satisfaction
- Offer quality guarantees
- Use third party testing and verification
- Are clear about ingredients and sourcing
Recommended Dosage
An effective CLA dosage is usually 2-6 grams per day, split into smaller doses throughout the day. Look for products within or close to this range based on your goals.
Additional Ingredients
Some CLA products include additional ingredients claimed to enhance effectiveness:
- L-Carnitine - May provide added fat burning effects
- Green tea extract - Extra antioxidant and metabolic benefits
- Garcinia cambogia - Blocks citrate lyase enzyme for less fat production
Added ingredients may provide synergistic effects but are not necessary.
Safety and Quality Standards
Only buy CLA products that are:
- Made in a cGMP facility
- Third party tested for purity and quality
- Free of unnecessary additives like fillers, binders, etc.
- Non-GMO and free of artificial ingredients
Following these guidelines will help you choose a high quality CLA product from a reputable supplier.
What is the use of Amazon Prime for a regular buyer of CLA?
For those who regularly purchase CLA supplements, having an Amazon Prime membership can provide several useful benefits.
Free Two-Day Shipping
Amazon Prime offers free two-day shipping on millions of items, including most CLA products. This means you can get your CLA orders much faster without paying extra shipping fees.
The quick shipping is convenient for ensuring you don't run out between orders. You can get your next bottle of CLA softgels or powders delivered right to your door in just two days.
Lower Overall Costs
Between the free shipping and additional Prime-exclusive discounts, you can save money as a regular CLA buyer with Amazon Prime.
Many CLA supplements already have competitive pricing on Amazon. With Prime shipping perks and special deals for members, you end up paying less overall compared to non-Prime orders.
Amazon Prime Rewards Visa Card
The Prime Rewards card gives 5% back on all Amazon purchases as statement credits. This cashback reward applies to CLA products.
As a frequent CLA buyer, getting 5% back in rewards can add up over time. It's an easy way to save on orders without extra effort.
Subscribe & Save Discounts
Through the Subscribe & Save program, Prime members can get up to 15% off select CLA products when signing up for regular scheduled deliveries.
Combining these discounts with the other Prime benefits makes CLA supplement purchases even more affordable.
Easy Reordering
With Prime, reordering CLA products takes just a few clicks. Amazon stores your purchase history and preferences to streamline repurchases.
The convenience of fast reorders ensures you never run out between shipments. It saves you time and effort as a regular CLA buyer.
Overall, an Amazon Prime membership can provide great benefits for frequent buyers of CLA supplements or other fitness products.
