CLA, the diggity Downlow
CLA stands for Conjugated Linoleic Acid.
I don't have the study reference for this one, but it has been shown to negative some of the negative effects of ALA, so if you have to take flax (which I wouldn't do) take CLA to off the effects. You are better off with fish oil or "Essential Oils" from Atkins pharmaceuticals (like he has a pharm company ...
)
I would go with NOW brand CLA. It's not the most potent, but for your money, its by far and away the cheapest and this company is reputable. from dpsnutrition.com it costs me $12 for 90 caps at 1000g each (only 700 mg of the fat is cla though)
Pop 6 of these caps a day. The directions saying 3 are too low. Here is why:
Effects of CLA Supplementation During Resistance Training on Body Composition and Strength:
<<This study investigated the effects of CLA supplementation during resistance training on markers of catabolism, body composition, and strength.>>
This concluded: Results indicate that 28 days of CLA supplementation (5.6 g/day) did not significantly alter body composition in resistance-trained males. However, since there was evidence that CLA supplementation may affect catabolic activity and/or gains in strength, additional research is warranted.
Also:
Conjugated linoleic acid (CLA), an uncommon dietary lipid, is both anabolic and lipolytic in animals (Chin et al., J. Nutr. 124 (1994) : 2344-49; West et al., FASEB J. 11.3 (1997) : A599).
---I don't have the citation for this last one, but CLA was found to be effective in doing the final things:
1) Increasing insulin sensitivity in training male atheletes, this is especially pronounced and synergistic when used with chromium.
2) Increasing the action of hormone sensitive lipase (breaking down fat) and inhibits storage mechanisms by reducing the activity of lipoprotein lipase (stores it). The study didn't say how it does this, but I believe these effects are mediated through increased insulin sensitivity, since insulin directly regulates these two hormones. This also may account for the mild anabolic effects of this in dosages greater than 8g / day.
--summary is 6g a day won't break your bank, and it's a healthy fat.
--It has also been shown to be an anti-carcinogen, have anti-xidant properties and decrease the risk of prostate cancer
--I know that is a bunch of info to throw at you, but I think this is definitely something us bodybuilders should consider when planning a diet.
--New Guy