CLA Supplement How Much to Take
GET THE BASICS...
- Between 3 to 6 g of CLA is recommended daily
- Take CLA before or while eating, or exercising for optimal absorption
- Don't take it too close to bedtime
- High-fiber foods may reduce the beneficial effects of CLA
Studies conduct that CLA has an excellent performance in burning fat. It speeds up metabolism to reduce fat.
CLA supplement is a growing popularity amongst gym-goers, bodybuilders, and individuals looking to burn fat.
Imagine if you could cut your body fat in half just by taking a daily CLA supplement! Don't get too excited.
Read this article to find out more about CLA supplements and how much to take. Then you’ll achieve the desired amount of fat loss.
What is CLA?
CLA, another name Conjugated Linoleic Acid, is widely present in our consumed food, mainly in dairy and cud chewers.
What’s ruminant animals? Animals such as cows and lambs absorb nutrients in a specialized stomach by fermenting plant-based food, such as grass.
They have a unique enzyme in their digestive system that converts the omega-6 fatty acids in green plants to CLA.
CLA is an essential omega-6 polyunsaturated fatty acid that can’t be produced by the body alone and must be consumed throughout the diet.
The average glass of whole milk provides around 40 mg of CLA. It means that you would need about 75 glasses of whole milk to get 3 grams of CLA.
Wow! That’s over 10 thousand kcal. It’s so exaggerating.
Therefore extra CLA gel or liquid should be added to your diet plan and training regime to achieve all its benefits of it.
These also benefit vegetarians who do not consume their CLA through meat sources.
How Does CLA Supplement Burn Fat and Form Muscle?
We all know that CLA is a fat burner, particularly for bodybuilding not only weight loss. It can also improve our immunity.
While reducing fat, CLA helps increase lean muscle mass by reducing insulin sensitivity, which allows glucose and fatty acids to easily funnel into muscle cells as opposed to fat cells.
It keeps fat cells from becoming larger, and the body's fat-to-muscle shifts, especially with regular exercise and a healthy diet.
You may find that your weight doesn’t have any difference but body fat percentage decreases.
That’s great! You’re dropping weight without losing muscle mass. Sounds magic!
CLA effectively acts to enhance the growth of lean muscle mass. As muscles are metabolically active, an increase in muscle mass means the body burns more calories at rest.
This means that the more muscle you have from working out, the more energy you will need when at rest too, and the more fat will be burned.
That’s why we always said that CLA can accelerate metabolism.
How Much to Take CLA Supplement?
Maybe you can't wait to take the CLA supplement now. How much to take it daily on earth? There's no standard dose for CLA.
In the Scandinavian Clinical Research studies, scientists have shown that 3,000 milligrams, or three grams, is the minimum recommendation for fat reduction. Depending on your body weight, the amount of CLA you take changes slightly.
By keeping your doses within the 3,000-milligram to 6,000-milligram parameters and dividing them into three dosages per day taken with meals, you will help your body produce more muscle tissue.
Besides that, we may be more concerned about when to take it and how long will we see the effects.
For optimum results, between 3 to 6 g of CLA is recommended daily.
The American Journal of Clinical Nutrition published its findings in a 2007 study that claimed participants who consumed 3.2 grams of CLA per day showed a 90-gram loss of body fat per week while producing a one percent increase in body muscle mass per week.
Take CLA supplements before or while eating, or exercising for optimal absorption.
Most studies that had significant data lasted anywhere from 6 months to a year. It has less side effects.
Does CLA Have Any Side Effects?
Some people may feel discomfort when taking CLA. It’s true that if taken in large amounts then it might cause side effects such as stomach upset, diarrhea, nausea, and fatigue.
It’s recommended that take it in the right time and moderate dosage(up to 6g). According to recent studies conducted by Life Extension Nutrition Center, participants have praised the results of CLA.
There were a few minor side effects such as insomnia if taken too close to bedtime.
Another issue is that the beneficial effects of CLA may be reduced if taken with high-fiber foods, such as specialty cereals.
So if you do eat those high-fiber snack bars or specialty cereals, be sure to wait an hour or so before taking the CLA supplements.
It’s also important to monitor your intake of CLA to avoid possible side effects. Before or while breakfast, or working out will bring you the best absorption.
The Bottom Line
Most studies have proved that CLA Supplements can speed up our metabolism to burn more fat into energy.
At the same time, more muscle will be formed and becomes a healthy loop. When combined with a good diet and exercise regime, CLA will act to more effectively reduce body fat while supporting the growth of lean muscle mass.
Notice, take it within 6mg every day. Whether via a powder added to a pre-workout shake or via soft gels consumed at meal times, 3 - 6 g per day is all you need to boost the potential to burn fat!
FAQ about CLA Supplement
Q: As a bodybuilder would it help to reach lower body fat levels or is the 2-3 pounds the general average no matter the body fat percentage?
A: In studies, 2-3 lbs was the general average.
Q: I'm just asking can I take CLA on an empty stomach?? and what is the best time to take it?
A: No real issues, although oils on an empty stomach make some people nauseous. People like to take it before a workout.
Q: When to take CLA?
A: For the body to get maximum results from the properties of CLA, including body fat reduction, experts advise the supplement is taken two times a day either 30 minutes before eating or during a meal – ideally at breakfast, lunch, and dinner times OR 1 capsule before your workout and 1 capsule before the meal, esp lunch.
Q: Should I take CLA in the morning or at night?
A: They found that a young person, for example, should take CLA six hours after they wake up to achieve the highest efficiency. On the other hand, young individuals should take Resveratrol at night while older people should take it midday for the greatest effectiveness.