How to take CLA

[sinwha321]

Hey guys, I did a bit of snooping around on CLA, I thought I might give it a try, when I'm cutting.

So here's the deal: I'm currently studying for my finals - no time at the gym - I'm just watching my diet and studying like a mad man.
I read somewhere that for CLA to work properly you need to take it for 8 weeks (to let it build in your system?)
so even though I'm going to be out of the gym for >4 weeks from now, should I buy it and start taking it to let it build up in my system so that when I get back in the gym it'll be most useful?

[rbasi25]

I hear ya man... us students have it rough, lol. Personally I just take 3 flaxseed pills + 1 CLA pill with each meal. I have 5 meals a day so I believe that only equates to about 4000 mg of CLA daily. I don't think you have to worry about letting it build up in your system.


I will copy/paste something from an article I just read:

Most researchers agree 3,000 mg (three grams) divided into three dosages per day with meals is necessary for fat reduction. On the bonus side, 3,000 mg to 6,000 mg (three to six grams) divided into three dosages per day with meals has been shown in recent studies to help induce muscle-tissue growth.


http :// fat-burners.realsolutionsmag.com/fat-burner-CLA.html

[Calebdude]

4g is the amount of CLA that all of the fat loss studies used that showed results.

[bodybuilder03]

Truthfully, if you are going to be wrapped up with finals and what not and are not going to be training at all for a few weeks I would just wait to start it. Just focus on your diet and try to stay consistent with it, maybe try and get some sort of cardio in.

[atlfalconslp]

now this is me .... i take 6 grams a day EVERYDAY lol i usually do 2 with a meal and it honestly has been doing wonders for me ( oh idk if it matter but i take tonalin cla from saflower oil )

[little rambo]

4g is the amount of CLA that all of the fat loss studies used that showed results.

This, I will usually do 4-6g of CLA a day, but really feel I could get away with 4g. If I do 4g daily I will usually do 2 caps in the morning with breakfast then an additional cap with my lunch and dinner meals. Keeps em nice and spread out throughout the day.

Check out Muscle Pharm's CLA we currently have a deal going on by 2 get 1 free for $36 if it's something you might be interested in http://www.bodybuilding.com/store/mu.../cla-core.html

[nugget5]

4g is the amount of CLA that all of the fat loss studies used that showed results.

care to share those studies??

here are some studies that prove against CLA:

When non-commercially vested entities review CLA, the conclusions are not favorable:

Conjugated linoleic acid intake in humans: a systematic review focusing on its effect on body composition, glucose, and lipid metabolism.

Salas-Salvad J, Marquez-Sandoval F, Bull M. Crit Rev Food Sci Nutr. 2006;46(6):479-88.

Studies performed on different species show that the consumption of conjugated linoleic acid (CLA) leads to a loss of fat and total body weight, reduces the plasma concentrations of total and LDL cholesterol, and has an antiinflammatory effect. This article reviews the clinical trials on human beings that evaluate how mixtures of CLA isomers administered as supplements or CLA-enriched products can affect total body weight, body composition, plasma lipid profile, glycemia, insulinemia, insulin sensitivity, lipid oxidation, and inflammation. After analyzing the few studies published to date in reduced samples of healthy humans or patients with overweight, obesity, metabolic syndrome, or diabetes, we deduce that there is not enough evidence to show that conjugated linoleic acid has an effect on weight and body composition in humans. However, some of these studies have observed that the administration of various CLA isomers has adverse effects on lipid profile (it decreases HDL cholesterol concentration and increases Lp(a) circulating levels), glucose metabolism (glycemia, insulinemia or insulin sensitivity), lipid oxidation, inflammation, or endothelial function. Therefore, long-term randomized clinical trials, controlled with placebo, need to be made in large samples of patients to evaluate the efficacy and safety of CLA isomers before its indiscriminate use in human beings can be recommended.

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The effects of conjugated linoleic acid on human health-related outcomes.
Tricon S, Burdge GC, Williams CM, Calder PC, Yaqoob P. Proc Nutr Soc. 2005 May;64(2):171-82.

Hugh Sinclair Unit of Human Nutrition, School of Food Bioscienes, University of Reading, Whiteknights, UK. S.Tricon@reading.ac.uk

Conjugated linoleic acid (CLA) is a collective term for a mixture of positional and geometric isomers of conjugated dienoic derivatives of linoleic acid. CLA has received considerable attention as a result of animal experiments that report anti-carcinogenic, anti-atherogenic and anti-diabetic properties, and modulation of body composition and immune function. Several studies of CLA supplementation in human subjects have now been published, but in contrast to animal studies there has been marked variation between reports on the health-related outcomes. The consensus from seventeen published studies in human subjects is that CLA does not affect body weight or body composition. Some detrimental effects of the trans-10,cis-12 CLA isomer have also been reported in terms of altered blood lipid composition and impaired insulin sensitivity. Finally, CLA has only limited effects on immune functions in man. However, there have been reports of some interesting isomer-specific effects of CLA on the blood lipid profile, but not on immune function. These isomer-specific effects need further investigation. Until more is known, CLA supplementation in man should be considered with caution.

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The only CLA study done on resistance-trained subjects failed to show any effect:

Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers.

Kreider RB, Ferreira MP, Greenwood M, Wilson M, Almada AL. J Strength Cond Res. 2002 Aug;16(3):325-34.

Conjugated linoleic acids (CLA) are essential fatty acids that have been reported in animal studies to decrease catabolism, promote fat loss, increase bone density, enhance immunity, and serve as an antiatherogenic and anticarcinogenic agent. For this reason, CLA has been marketed as a supplement to promote weight loss and general health. CLA has also been heavily marketed to resistance-trained athletes as a supplement that may help lessen catabolism, decrease body fat, and promote greater gains in strength and muscle mass during training. Although basic research is promising, few studies have examined whether CLA supplementation during training enhances training adaptations and/or affects markers of health. This study evaluated whether CLA supplementation during resistance training affects body composition, strength, and/or general markers of catabolism and immunity. In a double-blind and randomized manner, 23 experienced, resistance-trained subjects were matched according to body mass and training volume and randomly assigned to supplement their diet with 9 g;pdd(-1) of an olive oil placebo or 6 g;pdd(-1) of CLA with 3 g;pdd(-1) of fatty acids for 28 days. Prior to and following supplementation, fasting blood samples, total body mass, and dual-energy X-ray absorptiometry (DEXA) determined body composition, and isotonic bench press and leg press 1 repetition maximums (1RMs) were determined. Results revealed that although some statistical trends were observed with moderate to large effect sizes, CLA supplementation did not significantly affect (p > 0.05) changes in total body mass, fat-free mass, fat mass, percent body fat, bone mass, strength, serum substrates, or general markers of catabolism and immunity during training. These findings indicate that CLA does not appear to possess significant ergogenic value for experienced resistance-trained athletes.

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CLA has adversely affected markers of cardiovascular health, without significantly affecting bodycomp:

Treatment with dietary trans10cis12 conjugated linoleic acid causes isomer-specific insulin resistance in obese men with the metabolic syndrome.

Diabetes Care. 2002 Sep;25(9):1516-21. Ris?rus U, Arner P, Brismar K, Vessby B.

OBJECTIVE: Conjugated linoleic acid (CLA) is a group of dietary fatty acids with antiobesity and antidiabetic effects in some animals. The trans10cis12 (t10c12) CLA isomer seems to cause these effects, including improved insulin sensitivity. Whether such isomer-specific effects occur in humans is unknown. The aim of this study was to investigate whether t10c12 CLA or a commercial CLA mixture could improve insulin sensitivity, lipid metabolism, or body composition in obese men with signs of the metabolic syndrome. RESEARCH DESIGN AND METHODS: In a randomized, double-blind controlled trial, abdominally obese men (n = 60) were treated with 3.4 g/day CLA (isomer mixture), purified t10c12 CLA, or placebo. Euglycemic-hyperinsulinemic clamp, serum hormones, lipids, and anthropometry were assessed before and after 12 weeks of treatment. RESULTS: Baseline metabolic status was similar between groups. Unexpectedly, t10c12 CLA increased insulin resistance (19%; P < 0.01) and glycemia (4%; P < 0.001) and reduced HDL cholesterol (-4%; P < 0.01) compared with placebo, whereas body fat, sagittal abdominal diameter, and weight decreased versus baseline, but the difference was not significantly different from placebo. The CLA mixture did not change glucose metabolism, body composition, or weight compared with placebo but lowered HDL cholesterol.(-2%; P < 0.05). CONCLUSIONS: These results reveal important isomer-specific metabolic actions of CLA in abdominally obese humans. A CLA-induced insulin resistance has previously been described only in lipodystrophic mice. Considering the use of CLA-supplements among obese individuals, it is important to clarify the clinical consequences of these results, but they also provide physiological insights into the role of specific dietary fatty acids as modulators of insulin resistance in humans.

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More on CLA's adverse effects on cardiovascular health parameters, again, without improving bodycomp:

Effects of cis-9,trans-11 conjugated linoleic acid supplementation on insulin sensitivity, lipid peroxidation, and proinflammatory markers in obese men.

Am J Clin Nutr. 2004 Aug;80(2):279-83. Ris?rus U, Vessby B, Arnl?v J, Basu S.

BACKGROUND: We recently showed that trans-10,cis-12 (t10,c12) conjugated linoleic acid (CLA) causes insulin resistance in obese men. However, metabolic effects of the c9,t11 CLA isomer are still unknown in obese men. Because c9,t11 CLA is the predominant CLA isomer in foods and is included in dietary weight-loss products, it is important to conduct randomized controlled studies that use c9,t11 CLA preparations. OBJECTIVE: We investigated the effects of c9,t11 CLA supplementation on insulin sensitivity, body composition, and lipid peroxidation in a group at high risk for cardiovascular disease. DESIGN: In a randomized, double-blind, placebo-controlled study, 25 abdominally obese men received 3 g c9,t11 CLA/d or placebo (olive oil). Before and after 3 mo of supplementation, we assessed insulin sensitivity (hyperinsulinemic euglycemic clamp), lipid metabolism, body composition, and urinary 8-iso-prostaglandin F(2alpha) (a major F(2)-isoprostane) and 15-keto-dihydro-prostaglandin F(2alpha), markers of in vivo oxidative stress and inflammation, respectively. RESULTS: All subjects completed the study. Compared with placebo, c9,t11 CLA decreased insulin sensitivity by 15% (P < 0.05) and increased 8-iso-prostaglandin F(2alpha) and 15-keto-dihydro-prostaglandin F(2alpha) excretion by 50% (P < 0.01) and 15% (P < 0.05), respectively. The decreased insulin sensitivity was independent of changes in serum lipids, glycemia, body mass index, and body fat but was abolished after adjustment for changes in 8-iso-prostaglandin F(2alpha) concentrations. There were no differences between groups in body composition. CONCLUSIONS: A CLA preparation containing the purified c9,t11 CLA isomer increased insulin resistance and lipid peroxidation compared with placebo in obese men. Because c9,t11 CLA occurs in commercial supplements as well as in the diet, the present results should be confirmed in larger studies that also include women.

[jabmaster2]

As above cla is a waste of money

[ricka182]

Best way to take CLA, is to put your caps back in the bottle, and then take the bottle to your trash barrel. Deposit the CLA in the trash, and don't buy again.

[sinwha321]

Thanks for the replies guys.
As for the guys with evidence against, I have considered the evidence against and it seems that the documented cases of actual harm done against someone taking CLA is quite varied/inconsistent in itself.
As I am not too cash strapped and my diet's pretty solid (as WILL my training regime, once I get up again!) I think it's worth trying and if not, well I don't lose too much!!

[sinwha321]

Also in the aforementioned articles against CLA usage, they're showing effects against obese men and I am by no means overweight or obese!

[ericool007]

cla is worthless

If your lookin into fatty acids for weight loss try: TTA or ARA(x-factor)

edit: in ur case of not going to the gym TTA would be your best choice

[LupusYB]

should I buy it and start taking it to let it build up in my system so that when I get back in the gym it'll be most useful?

inject it three times a day. Get a good PCT though or youll gain the fat back

[sinwha321]

inject it three times a day. Get a good PCT though or youll gain the fat back

Best advice I've heard all week.
Thanks!
...pokerface.

[PedroLittleRock]

Do I take CLA befor/after my workout or durning meals and if at meals how often and how much please help ?

[Valhallabound86]

Do I take CLA befor/after my workout or durning meals and if at meals how often and how much please help ?

Doesn't matter, as it's not very effective.

[nugget5]

Doesn't matter, as it's not very effective.

I guess the studies I quoted a year ago weren't worth reading.

[ianvanderwall]

cla is worthless

If your lookin into fatty acids for weight loss try: TTA or ARA(x-factor)

edit: in ur case of not going to the gym TTA would be your best choice

Where can I get TTA? I've found several websites discussing it, but I've only been pointed to VPX Meltdown. Found X-Factor, but nothing supplement-wise on TTA.

[triciaandnanny]

I think as a woman, cla totally works.

[Danes]

I think as a woman, cla totally works.

it does not...
you are experiencing a damn nice Placebo effect..

No matter which CLA isomer, CLA is waste of money ...

[EPolis13]

I think as a woman, cla totally works.

Incorrect

[CashmereEsquire]

I have like 3-4 bottles of it under my bed. feelz batman

[aaronuconn]

I have like 3-4 bottles of it under my bed. feelz batman

Sell it.

[TheBearLife]

I hear ya man... us students have it rough, lol. Personally I just take 3 flaxseed pills + 1 CLA pill with each meal. I have 5 meals a day so I believe that only equates to about 4000 mg of CLA daily. I don't think you have to worry about letting it build up in your system.


I will copy/paste something from an article I just read:

Most researchers agree 3,000 mg (three grams) divided into three dosages per day with meals is necessary for fat reduction. On the bonus side, 3,000 mg to 6,000 mg (three to six grams) divided into three dosages per day with meals has been shown in recent studies to help induce muscle-tissue growth.


http :// fat-burners.realsolutionsmag.com/fat-burner-CLA.html

can confirm ...
i take 6 a day so 6000 mg, feelsgoodman...and defo works

[Danes]

can confirm ...
i take 6 a day so 6000 mg, feelsgoodman...and defo works

www.peoplewholoveplacebo.com

[Danes]

I have like 3-4 bottles of it under my bed. feelz batman

I heard Bane is using CLA. It is incredible anabolic and it burns fat !
It is so effective even Mercedes Benz made new Class Called Mercedes Benz CLA

[Valhallabound86]

I think as a woman, cla totally works.

I think gender is irrelevant, as it does not work.

[Braithreachas]

Where can I get TTA? I've found several websites discussing it, but I've only been pointed to VPX Meltdown. Found X-Factor, but nothing supplement-wise on TTA.

sigmaaldrich.com/catalog/product/sigma/t1698?lang=en&region=CA

[Kristin0525]

Some things work for some people and not others. Just because something didnt work for you doesnt mean you have to be a jerk. I am trying it to see if it works as I have seen it work in SOME other people. Not placebo actually work, and then does not work in others. Everyone responds differently to everything. I just hate the negativity

[lucia316]

Some things work for some people and not others. Just because something didnt work for you doesnt mean you have to be a jerk. I am trying it to see if it works as I have seen it work in SOME other people. Not placebo actually work, and then does not work in others. Everyone responds differently to everything. I just hate the negativity

I find it interesting that you bumped two threads that are 3 or greater years old about CLA. Seems someone really wants it to work for them, but can't accept that her "feelings" are simply placebo. It's not negativity to tell people that a supplement has zero showing it actually does something.

You can't claim it works in SOME people when there is no evidence of such. Just because someone lost weight while on CLA doesn't mean the CLA made them lose weight. Most of us just hate stupidity.