• Table of Contents

  • The Effects of CLA on Muscle Hypertrophy
  • The Science Behind CLA
  • Pharmacokinetics of CLA
  • Pharmacodynamics of CLA
  • Real-World Examples
  • Expert Opinion
  • References

The Effects of CLA on Muscle Hypertrophy

Muscle hypertrophy, or the increase in muscle size, is a highly sought-after goal for athletes and fitness enthusiasts alike. It not only improves physical appearance, but also enhances athletic performance and overall health. While proper nutrition and exercise are key factors in achieving muscle hypertrophy, there has been growing interest in the use of supplements to aid in this process. One such supplement is conjugated linoleic acid (CLA), a naturally occurring fatty acid that has been shown to have potential effects on muscle growth. In this article, we will explore the pharmacokinetics and pharmacodynamics of CLA and its potential role in muscle hypertrophy.

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, with the most common being cis-9, trans-11 and trans-10, cis-12. These isomers have been shown to have different effects on the body, with the cis-9, trans-11 isomer being the most biologically active (Pariza et al. 2001). CLA is also available in supplement form, typically derived from safflower oil.

CLA has been studied for its potential health benefits, including its effects on body composition. In terms of muscle hypertrophy, CLA has been shown to have anabolic properties, meaning it promotes muscle growth. It does this by increasing the activity of enzymes involved in protein synthesis, as well as decreasing the activity of enzymes involved in protein breakdown (Blankson et al. 2000). This results in a net increase in muscle protein, leading to muscle hypertrophy.

Pharmacokinetics of CLA

When taken orally, CLA is absorbed in the small intestine and transported to the liver, where it is metabolized into its active isomers. These isomers are then distributed throughout the body, with the majority being stored in adipose tissue (Pariza et al. 2001). This is important to note, as it means that CLA may have a greater effect on individuals with lower body fat percentages, as they have less adipose tissue to compete for the isomers.

The elimination half-life of CLA is approximately 6 hours, meaning it is cleared from the body relatively quickly (Blankson et al. 2000). This is important to consider when determining dosing frequency, as multiple doses throughout the day may be necessary to maintain consistent levels of CLA in the body.

Pharmacodynamics of CLA

The exact mechanism of action of CLA in promoting muscle hypertrophy is not fully understood. However, it is believed that the cis-9, trans-11 isomer activates the peroxisome proliferator-activated receptor (PPAR) pathway, which is involved in regulating gene expression related to muscle growth (Pariza et al. 2001). Additionally, CLA has been shown to increase the production of insulin-like growth factor 1 (IGF-1), a hormone that plays a key role in muscle growth (Blankson et al. 2000).

Studies have also shown that CLA may have anti-catabolic effects, meaning it can prevent the breakdown of muscle tissue. This is due to its ability to inhibit the activity of enzymes involved in protein breakdown, as mentioned earlier (Pariza et al. 2001). This is important for maintaining muscle mass during periods of calorie restriction or intense training.

Real-World Examples

While the research on CLA and muscle hypertrophy is still ongoing, there have been some promising real-world examples of its effects. In a study of resistance-trained men, those who supplemented with CLA for 7 weeks showed a significant increase in lean body mass compared to those who did not (Kreider et al. 2002). Another study found that CLA supplementation in combination with resistance training resulted in greater gains in muscle mass and strength compared to resistance training alone (Pinkoski et al. 2006).

It is important to note that these studies were conducted in trained individuals, and the effects of CLA may differ in untrained individuals. Additionally, the dosages used in these studies were higher than what is typically found in CLA supplements on the market. Further research is needed to determine the optimal dosage and duration of CLA supplementation for muscle hypertrophy.

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 its effects on muscle hypertrophy is promising, more studies are needed to fully understand its mechanisms and potential side effects. Additionally, it is important to note that CLA should not be used as a replacement for proper nutrition and exercise, but rather as a supplement to support these efforts.

Overall, the current evidence suggests that CLA may have potential effects on muscle hypertrophy through its anabolic and anti-catabolic properties. However, more research is needed to determine its optimal use and potential risks. As with any supplement, it is important to approach CLA with caution and to always prioritize proper nutrition and exercise for achieving muscle hypertrophy.

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.

Kreider, R. B., Ferreira, M., Wilson, M., Almada, A. L., & Willoughby, D. S. (2002). Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. The Journal of Strength & Conditioning Research, 16(3), 325-334.

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.

Pinkoski, C., Chilibeck, P. D., Candow, D. G., Esliger, D., Ewaschuk, J. B., Facci, M., … & Zello, G. A. (2006). The effects of conjugated linoleic acid supplementation during resistance training. Medicine & Science in Sports & Exercise, 38(2), 339-348.