Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Conjugated linoleic acid (CLA) is used in bodybuilding primarily based on scientific interest, though the evidence remains limited and mixed. CLA is a type of polyunsaturated fatty acid found in meat and dairy products. It has gained popularity as a dietary supplement with claims of reducing body fat, increasing lean muscle mass, and enhancing overall body composition—all desirable outcomes for bodybuilders.

Preclinical animal studies initially indicated that CLA could reduce fat mass and increase lean mass. Some small human studies have reported modest reductions in body fat with CLA supplementation, particularly when combined with exercise. However, many randomized controlled trials in humans have yielded inconsistent results, with some showing minimal or no effect on body composition. Meta-analyses generally conclude that any impact of CLA on fat loss or muscle gain is small and not consistently significant.

Mechanistically, CLA is thought to influence fat metabolism by increasing energy expenditure, reducing fat storage, and enhancing fat oxidation. However, the clinical significance of these effects remains uncertain. Additionally, concerns exist about potential adverse effects, such as insulin resistance, increased oxidative stress, and gastrointestinal discomfort with long-term use.

In summary, while there is a scientific rationale and some supporting evidence for the use of CLA in bodybuilding, the overall quality and consistency of the evidence is low, and benefits are likely to be modest at best.

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