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Interest in conjugated linoleic acid (CLA) was first generated back in the mid to late ‘90s when researchers discovered its cancer- FIghting properties. Since then, it’s been heavily studied for its fat-loss properties and cardio benefits. The body can’t make CLA, but it can be obtained through food. However, to get noticeable ergogenic e ects, CLA needs to be supplemented with at much higher doses than what can be obtained from food alone.

What Is CLA?
CLA is a slightly altered form of linoleic acid (LA), an omega-6 fatty acid that’s important to health. CLA is actually a collective term used to describe a set of 28 distinct positional and geometric isomers of linoleic acid. CLA is formed when reactions shift one or both of the double bonds of linoleic acid. Foods such as dairy products, beef,lamb, chicken, and pork are naturally occurring sources of CLA.

CLA and Fat Loss
CLA helps improve fat loss through multiple mechanisms of action. First, CLA works to reduce body fat by preventing fat accumulation in fat cells. Fat normally enters fat cells through a “door,” which is controlled by enzymes, the “keys.” CLA acts on fat-storing enzymes (i.e., “the keys”) and thereby keeps the “doors” to your fat cells locked.  Your fat cells then become smaller and don’t mature in size or density. CLA can also increase energy expenditure when used chronically. In fact, it’s been shown to increase levels of norepinephrine, which is one of the body’s most powerful fatburning hormones. CLA has also been shown to support increases in lean muscle mass, which delivers a boost in metabolic rate.

Health Benefits of CLA
In addition to CLA’s well-known fat-loss properties, it also provides many other health bene ts. CLA appears to have positive effects on the cardiovascular system. In fact, research shows that it can reduce hypertension (high blood pressure), atherosclerosis (clogged arteries), and low-density lipoprotein (LDL) cholesterol. CLA has even been shown to enhance immune function.

Supplementing with CLA for Fat Loss
The body cannot make CLA, and therefore to obtain its benefits, you must obtain it from food or supplements. Unfortunately, a typical daily diet contains far less CLA than what is needed to enhance fat loss. As a matter of fact, to obtain an effective quantity of CLA from food sources, you’d have to eat an excessive amount of calories from high-fat foods, thus defeating the desired benefits you would want to achieve from CLA. Research shows that the most e ective CLA isomers are isomers cis-9, trans-11 (abbreviated c-9,t-11), and trans-10, cis- 12 (abbreviated t-10,c-12). So, if you want to maximize fat loss, you need to use a CLA product that contains high levels of these metabolically active isomers. Remember to read the supplement facts panel before you buy a CLA product and ensure that it has at least 80 percent of these active CLA isomers.

MUSCLE INSIDER Tip/CLA Dosing Recommendations for Fat Loss:

Take at least 1 gram of CLA 3 times daily.
Minimum daily dosage: 3 grams (divided into 3 doses/day)
Maximum daily dosage: 6–9 grams (divided into 3 doses/day)

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