IOL Strength and Conditioning

In the late ‘80s, chromium picolinate was touted as an exciting new fat burning product, sure to melt away bodyfat like magic. When it didn’t work out that way, the product faded into the background, yet there’s still something of value here and we should probably take another look.

Many know of its use in regulating insulin and maintaining optimal blood sugar levels, making it a useful supplement for overweight folks who hoped it would help them shed fat, but instead might keep diabetes at bay if the weight doesn’t come off another way.

Chromium is found in cinnamon, and breakfasters who add a half-teaspoon of cinnamon to their daily oatmeal may get a double dose of cholesterol-lowering goodness. Triglyceride levels have also been shown to decrease by about 20% in overweight people who supplement with 200-400 micrograms on a regular basis.

• Frontier Co-op fancy bulk cinnamon
  Note the variety descriptions on the left; these aren’t your common kitchen spices
  .
• Fascinating IOL cinnamon discussion

According to Jim Komorowski, head of the R&D unit at Nutrition 21 (makers of chromium picolinate) and a reader of Dave’s columns,

“Our research has shown that chromium picolinate not only enhances glucose uptake by muscle, but also amino acid uptake. The initial increase in muscle update occurs 30 to 90 minutes after taking CrPic. Getting that extra boost of glucose can lead to increases in muscle glycogen, leading to muscle recovery and growth. The extra amino acids uptake will also help muscle growth and recovery.”

Jerry Brainum, IronMan magazine’s science writer, believes chromium is a valuable nutrient to athletes and fitness trainees, because the body can only store 4-6 micrograms of chromium per day.

“Considering that both exercise and increased carbohydrate intake lead to chromium being excreted from the body, it’s difficult to imagine any active person who wouldn’t need some extra chromium. That’s particularly true for dieting athletes. A study of dieting female bodybuilders found the average chromium intake was only 21 micrograms a day. Another study, this one involving male bodybuilders, found that the average chromium intake was 143 micrograms.”

More on point for weight trainers is the insulin resistance factor that occurs shortly post-workout.

Komorowski again,

“By taking chromium picolinate you can enhance muscle insulin sensitivity while keeping circulating insulin levels low. This may provide the added benefit of keeping the window for glucose and amino acid uptake open longer, and reduce peak insulin levels.”

The average intake of supplemental chromium picolinate is 200 micrograms, although some recommendations for high level athletes and aging or overweight adults go as high as 400 micrograms. The US “Adequate Intake” level was lowered after a test tube study indicated cancer in hamster cells.

Brainum comments,

“That study involved hamster ovarian cells and used amounts of chromium that were 3,000 times the suggested dose. Further, subsequent studies found no such effect.”

We’ll close with Komorowki as he discusses the ongoing research,

“More current research with chromium picolinate has been conducted in people with diabetes since they tend to have long-term muscle insulin resistance (instead of just post-exercise). Though there are fewer studies coming out on chromium and body composition these days, there are many more coming out about glucose metabolism.”

Interested readers will find more information on chromium and how it enhances insulin sensitivity at the Chromax.com web site, where you can also launch a nice animation on chromium’s mechanism of action.

Finally, two official reports to keep you busy:

• National Institutes of Health, Office of Dietary Supplements: Dietary Supplement Fact Sheet: Chromium
  
• USDA 27-page Chromium report in pdf format