Mulle jotkut tutkimukset ei sano paskaakaan, perustan lähes kaiken omiin kokemuksiin, monet tuntuu tutkivan liikaa tutkimuksia ja testejä, tilastoja jne. täälläkin paljon itketään kun tehdään kaikki mutta rasva ei pala, kannattaa palata perusasioihin.
Väitätkö, että omien kokemuksiesi mukaan tiedät, että hiilarit blokkaavat kasvuhormonin tuotantoa, estävät yöllisen rasvanpolton ja stimuloivat lipogeneesiä? Aika hyvin tiedät, mitä kehossasi tapahtuu!!! Pelkästään hiilareita syömällä tiedät, että noin käy. Grats.
Itsehän pudotin painoa 15kg 6kk aikana ja samalla aikaa käteen tuli 3cm lisää, joku vois tähänkin laittaa jonkun tutkimuksen jonka mukaan se ei ole mahdollista mutta niin vain kävi.
Ja lihasmassan kasvattaminen on mahdollista, vaikka (käytännössä) samaan aikaan rasvaa palaisikin.
Ensimmmäiset CLA tutkimukset huomasivat, että CLA poltti rasvaa tehokkaasti
eläimillä. Sitten huomattiin, että se
voi auttaa jonkun verran ylipainoisilla. Normaalipainoisilla rasvanpolttovaikutuksista ei ole
luotettavaa dataa. Got it?
lisää voimaa ja sillä on lievästi anabolisia vaikutuksia
CLA yksin ei tee oikeastaan mitään. Eräs tutkimus, joka huomasi, että CLA:sta voisi olla apua, sisälsi myös CLA:ta ja lisäproteiinia. Noista kahdesta jälkimmäisestä on ergogeenista apua ja sen takia näytti silti, että CLA voisi auttaa. Mutta CLA yksin ei ole osoittautunut suureksi ergogeeniseksi avuksi. Apu on pikemminkin melko mitätön, eräs tutkimus viittasi pieneen apuun, lihasproteiinin säästämisen kautta.
Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans
Conjugated linoleic acid (CLA) alters body composition in animal models, but few studies have examined the effects of CLA supplementation on body composition and clinical safety measures in obese humans. In the present study, we performed a randomized, double-blind, placebo-controlled trial to examine the changes in body composition and clinical laboratory values following CLA (50:50 ratio of cis-9, trans-11 and trans-10, cis-12 isomers) supplementation for 12 wk in otherwise healthy obese humans. Forty-eight participants (13 males and 35 females) were randomized to receive placebo (8 g safflower oil/d), 3.2 g/d CLA, or 6.4 g/d CLA for 12 wk. Changes in body fat mass and lean body mass were determined by dual-energy X-ray absorptiometry. Resting energy expenditure was assessed by indirect calorimetry. Clinical laboratory values and adverse-event reporting were used to monitor safety. Lean body mass increased by 0.64 kg in the 6.4 g/d CLA group (P < 0.05) after 12 wk of intervention. Significant decreases in serum HDL-cholesterol and sodium, hemoglobin, and hematocrit, and significant increases in serum alkaline phosphatase, C-reactive protein, and IL-6, and white blood cells occurred in the 6.4 g/d CLA group, although all values remained within normal limits. The intervention was well tolerated and no severe adverse events were reported, although mild gastrointestinal adverse events were reported in all treatment groups. In conclusion, whereas CLA may increase lean body mass in obese humans, it may also increase markers of inflammation in the short term.
Voi olla pientä apua lihasmassan hankintaan ylipainoisilla, mutta tulehdusarvojen nousemisen kustannuksella.
A meta-analysis of the effects of conjugated linoleic acid on fat-free mass in humans
Treatment of laboratory animals with a 50:50 mixture of c9,t11 and t10,c12 conjugated linoleic acid (CLA) results in fat loss and, to a smaller degree, fat-free mass (FFM) gain. In a previous meta-analysis, we found that CLA produced a fat loss, but that humans were not as responsive as mice. We performed a similar meta-analysis in the same 18 studies to test whether CLA increased FFM. Only placebo-controlled trials that measured body composition were included. We found that FFM increased during CLA treatment (0.3 +/- 0.7 kg; p = 0.05), but that the change did not display an effect of length of treatment (0.001 +/- 0.005 kg.week(-1); p = 0.8), or an effect of dosage (0.1 +/- 0.1 kg.g CLA(-1).day(-1); p = 0.3). We conclude that FFM does increase in humans during CLA treatment, but the onset of the increase is rapid and the total increase is small (<1%)
Apu on siis melko mitätön, eikä auta pitkäaikaisesti, vain pieni akuutti vaikutus.
Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers
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.
ja sillä on lievästi anabolisia vaikutuksia
CLAsta voi olla jopa haittaa myogeneesille (lihasmassan muodostamiselle).
Conjugated linoleic acid suppresses myogenic gene expression in a model of human muscle cell inflammation
Proinflammatory cytokines, such as tumor necrosis factor (TNF)-alpha, contribute to muscle wasting in inflammatory disorders, where TNFalpha acts to regulate myogenic genes. Conjugated linoleic acid (CLA) has shown promise as an antiproliferative and antiinflammatory agent, leading to its potential as a therapeutic agent in muscle-wasting disorders. To evaluate the effect of CLA on myogenesis during inflammation, human primary muscle cells were grown in culture and exposed to varying concentrations of TNFalpha and the cis-9, trans-11 and trans-10, cis-12 CLA isomers. Expression of myogenic genes (Myf5, MyoD, myogenin, and myostatin) and the functional genes creatine kinase (CK) and myosin heavy chain (MHC IIx) were measured by real-time PCR. TNFalpha significantly downregulated MyoD and myogenin expression, whereas it increased Myf5 expression. These changes corresponded with a decrease in both CK and MHC IIx expression. Both isomers of CLA mimicked the inhibitory effect of TNFalpha treatment on MyoD and myogenin expression, whereas myostatin expression was diminished in the presence of both isomers of CLA either alone or in combination with TNFalpha. Both isomers of CLA decreased CK and MHC IIx expression. These findings demonstrate that TNFalpha can have specific regulatory effects on myogenic genes in primary human muscle cells. A postulated antiinflammatory role of CLA in myogenesis appears more complex, with an indication that CLA may have a negative effect on this process
Effects of conjugated linoleic acid on myogenic and inflammatory responses in a human primary muscle and tumor coculture model.
The antiproliferative and anti-inflammatory properties of conjugated linoleic acid (CLA) make it a potentially novel treatment in chronic inflammatory muscle wasting disease, particularly cancer cachexia. Human primary muscle cells were grown in coculture with MIA PaCa-2 pancreatic tumor cells and exposed to varying concentrations of c9,t11 and t10,c12 CLA. Expression of myogenic (Myf5, MyoD, myogenin, and myostatin) and inflammatory genes (CCL-2, COX-2, IL-8, and TNF-alpha) were measured by real-time PCR. The t10,c12 CLA isomer, but not the c9,t11 isomer, significantly decreased MIA PaCa-2 proliferation by between 15% and 19%. There was a marked decrease in muscle MyoD and myogenin expression (78% and 62%, respectively), but no change in either Myf5 or myostatin, in myotubes grown in coculture with MIA PaCa-2 cells. CLA had limited influence on these responses. A similar pattern of myogenic gene expression changes was observed in myotubes treated with TNF-alpha alone. Several-fold significant increases in CCL-2, COX-2, IL-8, and TNF-alpha expression in myotubes were observed with MIA PaCa-2 coculture. The c9,t11 CLA isomer significantly decreased basal expression of TNF-alpha in myotubes and could ameliorate its tumor-induced rise. The study provides insight into the anti-inflammatory and antiproliferative actions of CLA and its application as a therapeutic agent in inflammatory disease states.
