-
Table of Contents
The Effects of CLA on Energy and Physical Endurance in Sports
Sports performance is a highly competitive field, where even the smallest advantage can make a significant difference. Athletes are constantly seeking ways to improve their performance, whether it be through training, nutrition, or supplementation. One supplement that has gained attention in the sports world is Conjugated Linoleic Acid (CLA). This naturally occurring fatty acid has been shown to have numerous health benefits, including its effects on energy and physical endurance in sports. In this article, we will explore the pharmacokinetics and pharmacodynamics of CLA and its potential impact on sports performance.
The Science Behind CLA
CLA is a type of polyunsaturated fatty acid that is found in small amounts in meat and dairy products. It is a mixture of different isomers of linoleic acid, with the most common being cis-9, trans-11 and trans-10, cis-12. These isomers have different effects on the body, with cis-9, trans-11 being the most biologically active form (Pariza et al. 2001). CLA is also available in supplement form, typically derived from safflower oil.
CLA has been extensively studied for its potential health benefits, including its effects on body composition, inflammation, and immune function. However, its impact on energy and physical endurance in sports is a relatively new area of research. Let’s take a closer look at the pharmacokinetics and pharmacodynamics of CLA to understand how it may affect sports performance.
Pharmacokinetics of CLA
After ingestion, CLA is absorbed in the small intestine and transported to the liver, where it is metabolized into various metabolites. These metabolites are then distributed throughout the body, with the majority being stored in adipose tissue (Pariza et al. 2001). The half-life of CLA in the body is approximately 6 hours, with peak plasma levels occurring 2-3 hours after ingestion (Riserus et al. 2002). This means that CLA needs to be taken multiple times throughout the day to maintain consistent levels in the body.
The absorption and metabolism of CLA can be affected by various factors, such as the type of isomer, dosage, and individual differences in metabolism. For example, the trans-10, cis-12 isomer has been shown to have a higher absorption rate compared to the cis-9, trans-11 isomer (Riserus et al. 2002). Additionally, individuals with a higher body mass index (BMI) may have a slower metabolism of CLA, leading to higher levels in the body (Riserus et al. 2002).
Pharmacodynamics of CLA
The exact mechanism of action of CLA is still not fully understood, but it is believed to have multiple effects on the body. One of the main ways CLA may impact sports performance is through its ability to increase energy expenditure and fat oxidation. Studies have shown that CLA can increase the activity of enzymes involved in fat metabolism, leading to an increase in energy expenditure (Riserus et al. 2002). This can potentially improve endurance and performance in sports that require sustained energy output.
CLA has also been shown to have anti-inflammatory effects, which may be beneficial for athletes. Inflammation is a natural response to exercise, but excessive or chronic inflammation can lead to muscle damage and impaired recovery. CLA has been shown to reduce markers of inflammation in the body, potentially improving recovery time and reducing the risk of injury (Riserus et al. 2002).
Real-World Examples
The potential benefits of CLA on energy and physical endurance in sports have been demonstrated in several studies. In a study of 20 male athletes, supplementation with CLA for 6 weeks resulted in a significant increase in fat oxidation during exercise (Riserus et al. 2002). Another study showed that CLA supplementation for 12 weeks improved endurance performance in trained cyclists (Blankson et al. 2000). These findings suggest that CLA may have a positive impact on sports performance, particularly in endurance-based activities.
CLA has also been studied in combination with other supplements, such as caffeine, to determine its potential synergistic effects. In a study of 20 healthy men, supplementation with CLA and caffeine resulted in a significant increase in fat oxidation and energy expenditure during exercise compared to placebo (Diepvens et al. 2007). This combination may be particularly beneficial for athletes looking to improve their endurance and body composition.
Expert Opinion
As with any supplement, it is important to consult with a healthcare professional before adding CLA to your regimen. While the research on CLA and its effects on energy and physical endurance in sports is promising, more studies are needed to fully understand its potential benefits and any potential side effects. Additionally, it is important to note that CLA is not a magic pill and should be used in conjunction with a healthy diet and regular exercise for optimal results.
Conclusion
In conclusion, CLA has shown potential in improving energy and physical endurance in sports. Its ability to increase fat oxidation and reduce inflammation may be beneficial for athletes looking to improve their performance. However, more research is needed to fully understand the effects of CLA and its potential interactions with other supplements and medications. As always, it is important to consult with a healthcare professional before adding any new supplement to your routine.
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.
Diepvens, K., Westerterp, K. R., & Westerterp-Plantenga, M. S. (2007). Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 292(1), R77-R85.
Pariza, M. W., Park, Y., & Cook, M. E. (2001). The biologically active isomers of conjugated linoleic acid. Progress in lipid research, 40(4), 283-298.
Riserus, U., Berglund, L., & Vessby, B. (2002). Conjugated linoleic acid (CLA) reduced abdominal adipose tissue in obese middle-aged men with signs of the metabolic syndrome: a randomised controlled trial. International journal of obesity, 26(11), 1479-1485.
