Conjugated linoleic acid (CLA) is a healthy type of omega-6 fat that helps to build muscle and strength while simultaneously shedding body fat. One way it appears to work is by preventing the storage of the fat you consume in your diet, forcing it to be burned for fuel. Research also suggests that supplementing with CLA aids the transport of fat into the mitochondria of cells, where it is burned away for fuel. This increase in the amount of fat burned spares muscle from being broken down, which results in greater muscle growth and strength.
Gamma-linolenic acid (GLA) is another healthy omega-6 fatty acid. While most omega-6 fats are precursors to inflammatory prostaglandins that can have negative effects in the body, GLA acts much like the omega-3 fats in that it leads to the production of anti-inflammatory prostaglandins, which have numerous benefits that include better muscle and joint recovery as well as enhanced fat loss, to name just a few. Good sources of GLA include borage oil, evening primrose oil, and black currant seed oil.