Definition
CLA is better known to many as conjugated linoleic acid (CLA). This group of acids consists of a doubly unsaturated fatty acid arranged around the linoleic acid. CLA is mainly formed in the stomachs of ruminants and thus gets into dairy and meat products, which in turn gets into human food, i.e. into the body.
No positive effects on human health have been demonstrated in studies on the effects on health. No positive effects on body weight, lean body mass (LBM), lean body mass, insulin sensitivity or antioxidant protection mechanisms have been demonstrated. No improvements in the immune system have been observed either.
However, there are studies in the field of strength training and bodybuilding that can prove a positive effect on lean body mass and muscle build-up. In sports, CLA is often taken as a dietary supplement to reduce fat mass. In another study, it was proven that CLA also has a positive effect on the energy balance, so that more calories are burned.
Effect
CLA is also known as conjugated linoleic acid and is believed to prevent and inhibit degradation processes, increase protein production and improve fat breakdown. In many diets, the fat cells are only emptied and not broken down, so they are still in the body, just waiting to be replenished. CLA is designed to break down the fat cells and thus reduce fat throughout the body.
At the same time CLA can ensure that muscle mass is increased. A further important property of CLA is the reduction of the probability of developing arteriosclerosis (blockage of blood vessels), since CLA binds the fats (lipids) floating freely in the blood and thus prevents them from sticking to the walls of the blood vessels. CLA can also help contain free radicals and thus keep cholesterol levels in balance.
Functions
The effect of CLA could be investigated in scientific animal experiments. The following positive properties were proven:
- Anticancerogenic effects (= cancer-inhibiting effect)
- Reduction of body fat (to a certain extent by increasing muscle mass, less often by weight reduction)
- Protection against calcification in the area of the heart (= arteriosclerotic changes in the heart arteries)
- Gain in muscle mass
- Normalization of the blood sugar level
Scientific studies in humans have shown a positive effect on increasing protein biosynthesis by CLA, which can counteract protein and muscle breakdown. The increase in muscle mass has also been demonstrated in some studies.
The increase of muscle mass under CLA substitution is of great interest especially for bodybuilders. The supplements are usually chemically synthesized, whereupon the mode of action does not necessarily have to correspond to CLA from natural sources. Here again there is a lack of scientific studies and long-term observations.
CLA in sufficient quantities is easily achievable, possibly as a result of a change in diet. On average, humans already ingest about 400 mg CLA from the above-mentioned natural sources. If scientists consider a triple amount to be recommendable, this can be achieved by a high consumption of the natural sources. It is important that no low-fat products are included; all products should contain their natural fat content.