CLA and adding muscle mass without excess fat
“Add muscle mass without adding fat!”
This slogan accompanies almost every supplement ad. But how many of them actually work as promised? More precisely — how many help build lean muscle mass, rather than just temporary “wet mass” that disappears right after the cycle ends?
The truth is that adding mass completely without fat isn’t biologically possible, nor is it possible to maintain maximal strength and muscle size in a calorie deficit. During a mass-gaining phase it’s important for the body to carry a moderate layer of fat too — otherwise, when energy is short, the body starts breaking down muscle tissue.
The hardest stage for bodybuilders is the pre-contest diet, where the goal is to burn off the fat accumulated during the mass phase while preserving muscle.
Adding muscle mass: this is where CLA comes in
To avoid excess fat deposition and reduce the need for later “cutting”, it makes sense to keep the fat content of your food under control. Supplements can help here, and one of the most effective is CLA, or conjugated linoleic acid.
CLA is a natural fatty acid found mainly in meat and dairy products. It is a safe and legal substance (it is not on doping lists) that has been shown to have both fat-burning and muscle-preserving effects.
Several studies suggest that CLA contributes to improved body composition – more muscle, less fat.
How does CLA work?
Although CLA is a fatty acid, it has an effect similar to a fat burner.
CLA has several isomers, but two of them – 9,11 CLA and 10,12 CLA – are biologically active.
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10,12 CLA supports fat burning and a faster metabolism.
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9,11 CLA promotes muscle mass growth and helps prevent muscle tissue breakdown.
Animal studies have shown that CLA improves fat metabolism and reduces the deposition of new fat.
In one four-week study of 24 overweight men, CLA users lost significantly more body fat than participants in the placebo group – without any loss of muscle mass.
A muscle preserver, not a miracle worker
CLA’s effect in humans has not yet been fully confirmed, but the results are promising.
In a study conducted at Kent State University, nutrition scientist Dr. Lonnie Lowery found that CLA users had less muscle soreness after training and less muscle tissue breakdown (catabolism). This suggests that CLA is primarily anticatabolic – it helps preserve existing muscle rather than increasing the synthesis of new muscle tissue.
A bonus: possible anticancer effects
Since the 1970s, CLA has also been studied in the context of cancer prevention.
The results show that it may reduce the risk of developing certain tumors, although CLA is not yet a proven therapeutic treatment.
Still, this shows that CLA’s effect on the body is broader than purely cosmetic goals.
How to use CLA
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Recommended amount: at least 3.4 grams per day, split between meals.
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Best combination: choose a supplement that contains both active isomers – 9,11 CLA and 10,12 CLA.
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Side effects: no significant side effects are known to date.
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Result: CLA is not a miracle cure, but when taken regularly alongside training, it may help improve your physical condition and body composition.
Summary: why try CLA?
✔ Helps reduce fat tissue gain during the mass-gain phase
✔ Supports muscle retention and recovery
✔ May help speed up your metabolism
✔ Safe, natural and doping-free
✔ Suitable both for men and for women who want “leaner” muscle mass
Facts at a glance
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What is it? CLA is a natural fatty acid found in meat and dairy products.
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Why use it? It helps build muscle and reduce fat accumulation.
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How to take it? 3.4–6 g per day with meals.
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Side effects? Safe, based on studies.
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Result? Leaner, denser muscle mass with better tone.
Author: Mikk-Alvar Olle (edited and updated by the Fitness.ee team)
Source: WHO – physical activity.
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