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CLA: Aiding in Combating Oxidative Stress in Athletes
Athletes are constantly pushing their bodies to the limit, both physically and mentally. This intense training and competition can lead to an increase in oxidative stress, which can have negative effects on an athlete’s performance and overall health. However, there is a natural supplement that has been gaining attention in the sports world for its ability to combat oxidative stress and improve athletic performance – Conjugated Linoleic Acid (CLA).
The Role of Oxidative Stress in Athletes
Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them with antioxidants. Free radicals are unstable molecules that can damage cells and tissues, leading to inflammation and other negative effects. In athletes, oxidative stress can be caused by intense exercise, environmental factors, and even poor nutrition.
For athletes, oxidative stress can have a significant impact on their performance. It can lead to fatigue, muscle damage, and impaired recovery, all of which can hinder an athlete’s ability to train and compete at their best. Additionally, oxidative stress has been linked to various health issues, including cardiovascular disease and cancer.
The Benefits of CLA for Athletes
CLA is a naturally occurring fatty acid found in meat and dairy products. It has been extensively studied for its potential health benefits, including its ability to combat oxidative stress. CLA works by increasing the body’s production of antioxidants, which helps to neutralize free radicals and reduce oxidative stress.
But the benefits of CLA for athletes go beyond just reducing oxidative stress. Studies have shown that CLA can also improve body composition, increase muscle mass, and enhance athletic performance. In a study of male athletes, those who supplemented with CLA for 28 days saw a significant increase in lean body mass and a decrease in body fat percentage (Blankson et al. 2000). This is especially beneficial for athletes who need to maintain a certain weight or body composition for their sport.
Furthermore, CLA has been shown to have anti-inflammatory properties, which can help reduce muscle soreness and improve recovery time. In a study of female athletes, those who supplemented with CLA for 8 weeks experienced a decrease in markers of inflammation after intense exercise (Jowko et al. 2007). This can be especially beneficial for athletes who have a high training volume and are at risk for overuse injuries.
Pharmacokinetics and Dosage
CLA is available in supplement form, typically as a softgel or liquid. It is important to note that not all CLA supplements are created equal. The most effective form of CLA is the cis-9, trans-11 isomer, which is found in natural sources such as grass-fed beef and dairy products. When choosing a CLA supplement, look for one that contains this specific isomer.
The recommended dosage of CLA for athletes is 3-6 grams per day, divided into two or three doses. It is best to take CLA with meals to enhance absorption. It is also important to note that CLA is a fat-soluble nutrient, so it is best to take it with a meal that contains some fat for optimal absorption.
Real-World Examples
CLA has gained popularity in the sports world, with many athletes and teams incorporating it into their training and nutrition regimens. One example is the University of Alabama football team, which has been using CLA as part of their nutrition program for years. The team’s strength and conditioning coach, Scott Cochran, has stated that CLA has helped the players maintain their weight and body composition while also improving their performance on the field.
Another example is professional bodybuilder and fitness model, Steve Cook, who has credited CLA for helping him maintain his lean physique and improve his recovery time. Cook has stated that CLA has become a staple in his supplement regimen and has helped him achieve his fitness goals.
Expert Opinion
According to Dr. Jose Antonio, CEO of the International Society of Sports Nutrition, “CLA is a promising supplement for athletes looking to improve their body composition and performance. Its ability to reduce oxidative stress and inflammation can have a significant impact on an athlete’s recovery and overall health.”
References
Blankson, H., Stakkestad, J. A., Fagertun, H., Thom, E., Wadstein, J., & Gudmundsen, O. (2000). Conjugated linoleic acid reduces body fat mass in overweight and obese humans. The Journal of nutrition, 130(12), 2943-2948.
Jowko, E., Sacharuk, J., Balasinska, B., Ostaszewski, P., Charmas, M., & Charmas, R. (2007). Green tea extract supplementation gives protection against exercise-induced oxidative damage in healthy men. Nutrition research, 27(11), 624-632.
In conclusion, CLA is a natural supplement that has shown promising results in aiding athletes in combating oxidative stress. Its ability to increase antioxidant production, improve body composition, and reduce inflammation make it a valuable addition to an athlete’s training and nutrition regimen. With proper dosage and quality supplementation, athletes can reap the benefits of CLA and improve their overall performance and health.
