Understanding the role of CLA and pre-workout
To effectively determine if you can take CLA with pre-workout, it's important to understand the distinct function of each supplement. They target different aspects of your fitness journey and operate on different timelines in your body.
What is CLA?
Conjugated Linoleic Acid (CLA) is a naturally occurring omega-6 fatty acid found in meat and dairy products, with supplements often derived from safflower oil. It is primarily known for its role in improving body composition by reducing body fat and preserving or increasing lean muscle mass. Unlike stimulants, CLA works over a longer period by influencing the enzymes that regulate fat storage and breakdown. Because it is a fat-soluble compound, its absorption is significantly enhanced when consumed with food.
What is a pre-workout?
Pre-workout supplements are formulations designed to boost energy, focus, and performance during a training session. Their effects are typically rapid and short-lived. Common ingredients often include stimulants like caffeine, amino acids such as beta-alanine, and performance enhancers like creatine. These ingredients work together to increase alertness, reduce fatigue, and support strength and endurance. The key is to time its intake strategically, typically 20-45 minutes before exercise, to coincide with peak absorption and effect.
Optimizing your timing: When to take each supplement
While it is safe to combine CLA and pre-workout, taking them at the same time is not ideal due to their differing requirements for optimal absorption and effect. Strategic timing is key to getting the most out of both supplements while minimizing potential side effects.
How to time your CLA intake
- Take with meals: The most effective way to take CLA is with your meals, as it's a fat-soluble fatty acid and requires dietary fat for proper absorption. This is also an easy way to remember to take it consistently every day, which is necessary for long-term results.
- Split the dose: Recommendations for CLA dosage are typically between 3 and 6 grams daily. Splitting this amount across your main meals (e.g., breakfast, lunch, and dinner) can help maintain consistent levels in your body for maximum benefit.
- Consistency is key: Unlike pre-workout, which provides an acute boost, CLA's effects build over time. Regular, daily intake is more important than timing it directly around your workout.
How to time your pre-workout intake
- Take before exercise: As the name suggests, take your pre-workout supplement 20-45 minutes before you start exercising. This allows enough time for ingredients like caffeine to be absorbed into your bloodstream and exert their effects, such as increased focus and energy.
- Consider stomach contents: For the fastest absorption, some individuals take pre-workout on an empty stomach. However, this can increase the risk of digestive discomfort. For many, taking it after a light snack is a good compromise, but it's important to keep in mind that a heavy meal can delay its effects.
- Watch evening intake: If you train in the evening, be cautious with caffeine-based pre-workouts. Taking them too close to bedtime can disrupt sleep patterns and negatively impact recovery.
Benefits of combining CLA and pre-workout
When used appropriately, combining CLA and pre-workout can offer a synergistic approach to enhancing your physique and performance. The distinct benefits of each supplement can complement the other, helping you achieve a more efficient workout and better body composition.
- Enhanced body composition: While CLA works in the background to help reduce body fat and preserve muscle, pre-workout provides the energy and focus needed to push through intense training sessions. This combination can be particularly effective during a cutting phase when in a caloric deficit.
- Maximized performance: Pre-workout gives you the immediate boost to lift heavier and train longer, while CLA's anti-inflammatory properties may contribute to better recovery from intense exercise. A study with CLA, whey, and creatine even showed superior gains in strength and muscle mass.
Potential side effects and considerations
Combining any supplements carries a risk of unwanted side effects, especially if dosage instructions are not followed. It is always wise to consult a healthcare professional before adding new supplements to your regimen.
Table: CLA vs. Pre-Workout
| Feature | CLA (Conjugated Linoleic Acid) | Pre-Workout |
|---|---|---|
| Primary Purpose | Long-term fat loss, muscle preservation | Acute energy, focus, and performance |
| Optimal Timing | With meals (fat-soluble) | 20-45 minutes before exercise |
| Timeframe | Effects are gradual over weeks/months | Immediate, lasts 1.5-5 hours |
| Stimulants | No | Typically Yes (caffeine) |
| Common Side Effects | Mild digestive upset, nausea | Jitters, increased heart rate, tingling (beta-alanine) |
Considerations for combining
- Digestive issues: Both CLA and certain pre-workout ingredients (especially on an empty stomach) can cause mild digestive issues like stomach upset or diarrhea. Taking them at different times can help mitigate this risk.
- Overstimulation: If your pre-workout is high in stimulants, adding CLA won't directly affect it, but it's important to be mindful of your overall intake of caffeine. Excessive stimulation can lead to anxiety, headaches, or heart palpitations.
- Starting slow: When combining, especially if you're new to either supplement, start with a smaller dose of each to see how your body reacts.
Tips for a successful supplement stack
- Hydrate adequately: Proper hydration is crucial for the optimal function of your body and to help process supplements effectively.
- Prioritize nutrition: Supplements are meant to complement a healthy diet and exercise regimen, not replace them. Consistent results depend on a solid nutritional foundation.
- Choose reputable brands: Look for supplements that undergo third-party testing to ensure purity and accurate dosing.
- Consult a professional: A doctor or registered dietitian can provide personalized advice based on your health status and fitness goals.
Conclusion
Combining CLA and pre-workout is a viable strategy for those looking to maximize their fitness results, but it's not as simple as mixing them in a single shaker bottle. The key is in understanding their different mechanisms and timing them strategically. Take your fat-soluble CLA with meals throughout the day for steady, long-term body composition benefits, and reserve your pre-workout for 20-45 minutes before hitting the gym for that acute performance boost. By separating the intake, you can effectively harness the power of both supplements while minimizing the risk of digestive or overstimulation-related side effects. Always listen to your body, start with lower doses, and remember that supplements are only a complement to consistent, hard work and proper nutrition.
For more detailed information on CLA, you can review resources like the one provided by Healthspan Elite on CLA.
