What is CLA in protein powder and how might it benefit you?

Conjugated linoleic acid– usually referred to as CLA – has been a topic of scientific research for many years as we try to pin down exactly how it affects our bodies. In this guide, we break down everything you need to know: what it is, what it does, and how its presence in protein powders could support your health goals.

CLA is a type of omega-6 fatty acid naturally found in meat and dairy products, especially from grass-fed animals where it’s found in levels of up to 300-500% higher. (1,2) It’s a naturally occurring trans fat, but unlike industrial trans fats, it’s found in foods which are considered generally healthy to consume. (3)

CLA is found in animal-derived products such as:

• Cow’s milk
• Beef
• Lamb
• Pork
• Chicken

It’s also found in vegetable oils like sunflower or safflower oil.

For those seeking higher amounts or specific health benefits, CLA is also available in supplement form and is sometimes also present in certain whey protein powders due to their origins in ruminant animals (that is, cows).

CLA has been found to interact with our bodies in several fascinating ways, prompting lots of studies around its benefits for human health. Research suggests that CLA can influence the way your body processes and stores fat, making it an intriguing nutrient for weight management and weight loss goals.

Promotes fat burning

CLA is thought to boost fat oxidation, which is the process your body uses to break down fat molecules for energy. This may make it a helpful tool for supporting a healthy metabolism, especially when paired with an active lifestyle. (4)

Supports lean body composition

One of CLA’s standout benefits is its potential to support lean muscle mass. By promoting the breakdown of stored fat while preserving muscle tissue, CLA may help improve body composition – the balance between fat and muscle in your body. (5)

Contrasting studies

When we consider the role of CLA in our bodies, it can’t be ignored that the evidence can often be contradictory. Some studies, for example, found that supplementation of CLA had no effect on weight gain or loss in either healthy regularly exercising individuals or healthy obese individuals. (6,7)

Some human studies found only a modest effect on weight loss. (8) It’s important to note, then, that there is no firm evidence on the subject, making the effectiveness of CLA on weight management still up for debate.

While the exact mechanisms are still under study, CLA’s ability to target fat metabolism and muscle preservation makes it a popular dietary supplement. When it’s found naturally in protein powders, such as whey protein, it can complement all the benefits they already have on muscle maintenance and your wider health.

1. Weight management and fat loss

As we’ve seen, CLA is often associated with its ability to influence fat metabolism. Research suggests that CLA may:

• Promote fat burning by enhancing the breakdown of fat stores for energy. (4)
• Lead to modest reductions in body fat when consumed consistently, especially alongside a balanced diet and an active lifestyle. (8)

2. Supporting lean muscle

CLA may also help preserve and support lean muscle. This is particularly beneficial for individuals combining CLA with protein intake. By reducing fat storage and supporting muscle maintenance, CLA may improve overall body composition and performance. (5)

3. Overall health

Beyond weight and muscle benefits, CLA may offer additional health perks:

• Inflammation reduction: Some research indicates that CLA may have anti-inflammatory effects. (9)
• Immune support: CLA’s role in modulating inflammation may also enhance immune system function, helping the body fight off illness and recover more effectively. (10)

While CLA (conjugated linoleic acid) offers several potential benefits, it’s important to be aware of possible side effects and considerations. This is especially important if you’re using a supplement alongside protein powders containing CLA, or a diet high in the fatty acid.

Concerns and side effects

1. Insulin resistance

Some studies suggest that excessive CLA supplementation could contribute to increased insulin resistance in certain individuals. This is particularly relevant for those with pre-existing conditions like type 2 diabetes or metabolic syndrome. (11)

2. Gastrointestinal side effects

Digestive issues, such as bloating, nausea, or diarrhoea, may occur when consuming CLA supplements in high doses. These effects are generally mild and tend to subside with reduced intake. (12)

Intake levels from food and drink

CLA is a naturally occurring fatty acid found in meat and dairy products, meaning most people consume it in moderate amounts through their diet. However, concentrated supplementation may amplify potential risks, making it important to exercise moderation.

Seeking professional advice

Whether you’re starting to supplement CLA or are trying out a new grass-fed whey protein powder, it’s always wise to consult a healthcare professional, especially if you have health concerns or are taking other medications.

Although we have not conducted any specific testing on CLA levels in our organic whey protein powders, we do know that milk from organic cows feeding primarily on grass pastures contains more CLA. This would likely translate into there being higher levels of the omega-6 fatty acid in our whey protein powders than non-organic options.

Nevertheless, it is worth noting that there is only around 4% fat content in our whey protein powder after filtration. This suggests that levels of CLA would be relatively low in comparison to drinking milk, eating beef, or taking a CLA supplement.

Choosing your protein powder

If you do wish to find a protein powder which offers additional benefits for your overall health – like CLA and other bioactive compounds – be sure to consider the following:

1. Look for a clean, natural ingredients list with no artificial additives.
2. Opt for an organically sourced protein powder.
3. Choose a minimally processed protein powder.

Whether your health goals are to manage your weight, support your muscles, or contribute to your overall wellbeing and energy levels, streamlining your supplements can make things more convenient and manageable. It’s good to know, then, that an organic, grass-fed whey protein powder can potentially help to contribute to levels of CLA in your diet.

Nevertheless, if you’re regularly consuming dairy products or the meat of ruminant animals, you’re likely already getting good levels of CLA in your diet. A CLA supplement can help to increase your intake, but the jury is still out on whether this is truly beneficial for us. The decision ultimately comes down to your personal health goals and preferences – and we’d recommend consulting with a health professional first.