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.

More about conjugated linoleic acid (CLA)
More about Athletic and Exercise Aids

Other ingredients used for Athletic and Exercise Aids

Other health conditions supported by conjugated linoleic acid (CLA)

Products containing conjugated linoleic acid (CLA)

Designs For Health CLA
Pure Encapsulations CLA 1000 mg
Pure Encapsulations CLA 1000 mg
Douglas Laboratories CLA (Conjugated Linoleic Acid)
Designs For Health Plant Protein Meal
Designs For Health Plant Protein Meal Plus
Designs For Health Plant Protein Meal
Vitabase Super Fat Burner