Evidence supporting the use of: Conjugated linoleic acid (CLA)
For the health condition: Athletic and Exercise Aids

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Synopsis of Evidence for CLA as an Athletic and Exercise Aid

Conjugated linoleic acid (CLA) is a group of fatty acid isomers found mainly in meat and dairy products from ruminant animals. It has gained popularity as a dietary supplement among athletes and individuals seeking to improve body composition, reduce body fat, and enhance exercise performance. The rationale for its use stems from early animal studies showing that CLA supplementation could decrease body fat and increase lean body mass.

In humans, the scientific evidence is mixed and generally weak. Some randomized controlled trials have reported modest reductions in body fat percentage and small increases in lean muscle mass when CLA is combined with an exercise regimen. However, other studies have found no significant effects on muscle strength, endurance, or overall athletic performance. A 2015 meta-analysis concluded that CLA supplementation leads to only a minor reduction in body fat (about 1.3 kg on average) compared to placebo, with no clear benefits for muscle mass or exercise capacity.

The mechanisms proposed for CLA's effects include increased fat oxidation, modulation of lipid metabolism, and anti-inflammatory actions. However, these effects are inconsistent in human studies. Furthermore, some concerns have been raised about potential adverse effects of long-term CLA supplementation, such as insulin resistance or elevated liver enzymes.

In summary, while there is some scientific investigation into CLA for athletic and exercise purposes, the evidence supporting its efficacy is limited and inconsistent, and does not robustly justify its widespread use as a performance or body composition aid.

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Other ingredients used for Athletic and Exercise Aids

7-Keto-DHEA
acetyl l-carnitine
adenosine 5-triphosphate disodium (ATP)
alpha d-ribofuranose
alpha-ketoglutarate (AKG)
amino acids
ashwagandha
astaxanthin
bacillus subtilis
beet
beta-alanine
black tea
bovine
branched-chain amino acids
caffeine
capsaicinoids
coenzyme Q10 (CoQ10)
collagen
colostrum
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cordyceps
creatine monohydrate
curcumin
eleuthero
ginseng
green tea
guarana
guayusa
l-isoleucine
l-alanine
l-alanyl-l-glutamine
l-arginine
l-carnitine
l-citrulline
l-glutamine
l-glycine
l-leucine
l-ornithine
l-taurine
l-tyrosine
l-valine
maca
magnesium
maltodextrin
muira puama
Acetyl-L-Tyrosine
omega-3 fatty acids
ornithine alpha-ketoglutarate
peppermint oil
protein
pyridoxal-5-phosphate (P-5-P)
rhodiola
black ginger
spirulina
tongkat ali
tribulus
vitamin C
watermelon
whey protein
suma
jiaogulan
capsicum
bee pollen
cistanche
electrolytes blend (proprietary)
yerba mate
algae
cocoa
brown rice protein
sea salt
1,3,7-Trimethylpurine-2,6-dione
2, 17a-dimethyl-17b-hydroxy-5a-androst-2-ene
Arginine Alpha Ketoglutarate
Antler
Arginine Creatine
Arginine nitrate
Arachidonic Acid
Arginine malate
Arginine aspartate
Alpha glyceryl
Alpha-ketoisocaproic acid
Agmatine
adenosine triphosphate (ATP)
Algal protein
Alpha hydroxyisocaproic acid
Arginine silicate
Bicarbonate
Beef Protein
Bovine Protein
Bulbine natalensis
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BCAA
Camellia sinensis
Coconut
Casein
Cardarine
Capsinoids
Citrate malate
Capsiate
Creatine
D-Aspartic Acid
Dihydrocapsiate
Deer Velvet
D-Ribose
Ephedra
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Ecdysteroids
Elthyl-Alpha-Guanido-Methyl-Ethanoate
Ecdysterone
Ephedrine
glucose
Isoleucine
Ketone Salts
Milk Protein
Quinoa Protein
salt
yohimbine