Blankson H, Stakkestad JA, Fagertun H,Thom E, Wadstein J, Gudmundsen O.Effect of supplementation with conjugated inoleic acid on human serum lipids and body fat. Mougios V, Matsakas A, Petridou A, Ring S, Sagredos A, Melissopoulou A,Tsigilis N, Nikolaidis M.The stimulant-free capsules stack well with other products. Other than that, taking CLA is simple: Capsules of a CLA supplement, in the manufacturer's recommended doses, should be ingested slightly before or during a meal. CLA might also create an imbalance in breast milk fats, so it's recommended that nursing mothers put off CLA supplementation until their child is beyond nursing age. Industrialized meat that is not grass-fed contains far less CLA than grass-fed meat, while dairy products from non-grass-fed cows also have less CLA in them than the dairy products from grass-fed cows.Īs with any supplement, some types of CLA, especially if not taken as recommended, may be difficult for the liver to process. Unfortunately, meat and milk production have changed over the years. Many people already consume a lot of beef and dairy products, so it would make sense to think that the amount of CLA in their bodies should be enough to get by on. One trial, monitoring the benefits of CLA supplementation on muscle development, showed that consuming 7.2 grams of CLA per day, when accompanied by a bodybuilding regimen, led to an increase in skin-fold corrected arm girth, leg press gains, and overall body mass, as compared to a placebo group which performed the same routine without CLA.īut you don't have to buy those products to get the benefits of CLA, so long as you're already supplementing with it. What are the Benefits of CLA for Training? Basically, CLA is a special type of fat that takes the place of our need for other, unhealthy fats.ĬLA hardwires us to stay lean and clean, helping us to burn the calories that already exist, instead of craving additional calories that serve no purpose.Ī recent study investigating the effect of 4.2 grams of CLA per day in 53 healthy individuals showed a significant decrease (3.8 percent) in body fat compared with individuals not taking CLA.Īn additional study in obese and overweight populations demonstrated that at least 3.4 grams of CLA per day for a period of 12 weeks was actually necessary to see a significant reduction in body fat.2 In other words, without CLA intake there was no significant fat loss! Like many naturally occurring agents, CLA has an organic, meaningful place in our diet.Įven though conjugated linoleic acid is a trans fat, there's a purpose for this one! Specifically, CLA helps reduce the urge for unneeded food intake and inhibits the production of additional fats. While technically a trans fat, CLA is naturally represented in our food sources and is different than industrial-produced trans fats, such as vegetable oil. It might seem weird that a fatty acid could help reduce body fat while increasing lean muscle mass, but that's what the science suggests! Increased consumption of CLA doesn't have to come from dairy products or beef, however, as the benefits of CLA can be achieved through supplementation. And yet, to get that much CLA into your system naturally, you'd have to consume upwards of 2 pounds of beef, a pound of cheese, or 100 ounces of milk every day!
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