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CLA Augments Adaptations To Resistance Training

The has been a lot of interest surrounding CLA as a supplement to enhance fat loss, but few studies have examined the interaction with strength training. A study in Medicine Science in Sport and Exercise reported effects of CLA supplementation (5 g/day) over a 7 week period of whole body resistance training in healthy men and women. Compared to placebo, the group receiving CLA had a greater increase in lean body mass (1.4 vs 0.2 kg), a greater reduction in fat mass (-0.8 vs 0.4 kg) and a greater decrease in percent body fat (-1.3 vs 0.2%). CLA also resulted in significantly greater increases in bench press strength in men and lower levels of a marker of muscle catabolism. Overall, these results provide support for the use of CLA to augment gains in lean body mass and reductions in fat when used during a resistance training program. CLA may achieve these effects by minimizing protein breakdown.

Suzuki Y, Nakao T, Maemura H, Sato M, Kamahara K, Morimatsu F, Takamatsu K. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Med Sci Sport Exerc. 2006 Feb; 38(2):334-38.