CLA is produced from linoleic acid (found in high amounts in sunflower and safflower oil) using a process that gently converts the linoleic acid into conjugated linoleic acid. But how can a carboxylic acid help in the challenge of reducing body fat while raising lean muscle mass?
A number of studies have demonstrated that CLA reduces fat mass, although increasing lean body mass3. A recent human study inquiring the effect of 4.2g CLA/day in 53 normal healthy individuals led to a significant decrease (3.8%) in body fat likened with individuals not taking CLA. In addition a study in obese and overweight universes demonstrated that at least 3.4 g CLA/d for a period of 12 weeks was necessary to see a significant reduction in body fat.
The combination of CLA andweight trainingcan be very beneficial for all. A small trial investigated the effect of CLA on muscle growing in 24 novice body builders consuming 7.2 grams of CLA or placebo per day for 6 weeks while completing body buildingexercises5. An increase in skin-fold corrected arm girth, body mass andleg presswas seen in the CLA group likened to the placebo.
A similar trial found that 28 dayCLA supplementation(6g/day) did not significantly change body composition in 24 experienced resistancetrained males6. There was testify in this trial that CLA may have an effect on crude markers or catabolic/anabolic position and improve overallstrengtheven if this needs to be investigated further.
WHERE CAN I FIND CLA NATURALLY?
As cited earlier, CLA is found mainly in foodstuffs and also in red meat, poultry, eggs, and, surprisingly enough, corn oil. There is also bacteria that lives in the bowel of humans that is able to produce CLA from linoleic acid, but supplementation of a rich source of linoleic acid did not product raises in blood levels of CLA in human study. CLA is also usable as a supplement. The table bellows shows the amount of CLA is common foods.
Conjugated linoleic acid (CLA) is a potent anti-oxidant, anti-carcinogen, and anti-catabolite, as well as a muscly immune system enhancer. A inadequacy of CLA in the diet may be a major factor in getting Americans to gain so many fat pounds. CLA is a potent anti-oxidant, but appears to prevent cancer via other mechanisms of action.
Yet there is no point in adjudicating to increase your dietetical CLA naturally because, even if all the theoretical benefits were affirmed, a person would have to consume at least 500g of fat, mostly concentrated, each day to get meaningful amounts, which is at least three grams. That is over 4,500 fat calories each day just from eat CLA rich foods. Therefore if you want to encourage your conjugated CLA intake to the levels used in scientific studies, you must use CLA supplementation.