CLA – Utrata Tkanki Tłuszczowej, Rzeźba i Definicja Mięśniowa

CLA is one of the few slimming supplements with significant clinical evidence. A meta-analysis by Whigham et al. (Am J Clin Nutr, 2007) across 18 controlled studies concludes that CLA reduces fat mass by 0.05 kg/week vs placebo over 6 months. Mechanisms: inhibition of lipoprotein lipase (LPL, the enzyme responsible for fat storage in adipocytes) and activation of carnitine palmitoyltransferase (CPT, entry of fat into mitochondria). There are two main isomers of commercial CLA (c9t11 and t10c12): t10c12 is responsible for the effects on body composition; c9t11 has anti-inflammatory properties. The clinically effective dose is 3.2-6.4g/day. Effects are gradual (12-24 weeks) and modest: CLA complements, but does not replace, the caloric deficit.

CLA is a fat-soluble fatty acid, so its absorption is OPTIMAL when taken with meals containing dietary fat. The fat in the meal stimulates the production of bile and pancreatic lipase, enzymes essential for absorbing exogenous fatty acids. Caution: taking CLA on an empty stomach can cause stomach discomfort (nausea, diarrhea) since lipid-digesting enzymes are not activated without dietary fat. Optimal distribution: 1-2g with breakfast, 1-2g with lunch, 1-2g with dinner. This distribution across main meals optimizes absorption and spreads the action throughout the day.