Recent research touts multiple benefits for this supplement. Derived from omega-6 fatty acids, conjugated linoleic acid (CLA) supports bodyfat burning by inhibiting lipoprotein lipase (LPL), an enzyme that shuttles fat from your system into storage. LPL stores the fats you consume as bodyfat. Increasing CLA intake, though, reduces the ability of LPL to store dietary fats, encouraging your body to fuel activity with calories instead of storing them. CLA used to be common in the American diet, but reduced intake of meats and cheese has reduced the amount we consume. Supplementing CLA is a good way to incur the benefits of this healthy fat without ingesting additional calories.

A new study indicates long-term CLA intake supports bone health, an advantage that’s crucial for bodybuilders, but underappreciated.  Stronger bones support a better foundation for increasing muscle mass.  Research also found that higher levels of CLA helped reduce inflammation in crohn’s patients.  Crohn’s disease is an immune disorder that causes chronic inflammation of the GI system.  Although bodybuilders are no more likely to suffer from Crohn’s disease from high protein/high calorie diets.  Reducing GI inflammation allows bodybuilders to derive more gains from their nutrition program.  Bodybuilders should supplement 1-3 grams of CLA with whole food meals (breakfast, lunch, and dinner) for a total of up to 9 grams per day.

A heavy bar on the back can be extremely uncomfortable, even for seasoned lifters. Front squats are a nightmare for many athletes because they try to support the weight with their hands rather than taking the load across the upper chest. Dumbbell squats and split squats are a good way to build leg strength, while minimizing the discomfort experienced during back and front squats. Start by holding the dumbbells in both hands and perform either a squat or lunge. Try to maintain a neutral spine and maximize the use of the hips. These are good exercises for people who like to work their legs using light weights, or for people who enjoy Crossfit type workouts. (Strength Conditioning Journal, 33(6): 76-78, 2011)

People lose muscle mass with age, a condition called sarcopenia. Most people lose 20 percent of their active muscle mass between ages 40 and 60. And the condition gets worse with age. Sarcopenia promotes insulin resistance and diabetes in older adults and decreases mobility and the quality of like. A review of literature by researchers from the University of Parma in Italy concluded that supplementing testosterone and DHEA in older adults could prevent muscle loss. These supplements increase muscle mass even in the absence of exercise. However, regular physical activity is critical for maintaining physical fitness with age. (Current Opinion Clinical Nutrition Metabolic Care, 16: 3-13, 2013)

Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. A sophisticated study on elite rowers by scientists from Ghent University in Belgium found that muscle carnosine levels were highly related to maximum rowing speed for 100, 500, 2000 and 6000 meters. Recently, these scientists found that muscle contraction strength was highly related to the availability of alanine in the tissues. Supplementing carnosine or alanine increased muscle carnosine levels. Alanine and carnosine are effective supplements for building muscle strength and power in bodybuilders. (Medicine Science Sports Exercise, 45: 43-51, 2013)