Chromium plays a role in maintaining normal blood sugar levels. It achieves this by enhancing the activity of insulin, a hormone for transporting glucose from the bloodstream into cells. When blood sugar levels stay balanced the body can effectively utilize glucose as energy and prevent its conversion into fat.
Moreover, chromium has the ability to enhance muscle cell sensitivity to insulin. This means that more glucose can enter muscle cells to support their growth and repair processes. As a result this can contribute to improved muscle mass and strength while aiding in recovery and overall performance.
Additionally, chromium impacts the metabolism of hormones involved in burning and muscle building. Hormones like testosterone, growth hormone and thyroid hormone are affected by chromium intake as it promotes their production and activity. Consequently this stimulation aids in the breakdown of fats (lipolysis). Facilitates protein synthesis for muscle formation.
Numerous studies have demonstrated that supplementation with chromium can lead to increased loss and lean muscle gain among individuals who engage in exercise routines. For instance, a study conducted in 1996 revealed that participants who took 200 micrograms of chromium picolinate daily for six weeks experienced reductions in body fat percentage alongside an increase in body mass compared to those who received a placebo.
In a study conducted in 2002 it was found that individuals who consumed 400 micrograms of chromium picolinate daily for a duration of 12 weeks experienced improvements in both muscle mass and strength as compared to the participants who were administered a placebo.
How to Use Chromium for Bodybuilding
Chromium is a safe and effective supplement that can help you burn fat and build muscle. However, there are some things you need to consider before using chromium for bodybuilding:
- The ideal amount of chromium for bodybuilding is still uncertain. Most studies have utilized a dosage ranging from 200 to 400 micrograms of chromium picolinate. It is important to avoid surpassing this recommended quantity or prolonging its usage for more than six months without seeking advice from your doctor.
- It's ideal to consume chromium either before or after meals along with some carbohydrates. This aids in the absorption of chromium by your body. Helps prevent any possible side effects, like nausea or stomach discomfort.
- The recommended type of chromium to consider is chromium picolinate as it is known to have the bioavailability and effectiveness compared to other forms. It's advisable to steer clear of forms, like chromium chloride or chromium nicotinate as they tend to be less easily absorbed and could potentially contain impurities.
- Make sure to search for chromium supplements that have been certified by third party testing agencies, like NSF or USP. This certification guarantees the quality and purity of the product. It's best to avoid unfamiliar brands that might contain low quality ingredients or harmful additives.
Conclusion
Chromium is a mineral that has the potential to support burning and muscle building by regulating blood sugar, insulin and hormone levels. It can contribute to boosting your metabolism, energy levels, performance as aiding in muscle growth and recovery. To experience these advantages it is recommended to take a dose of 200 to 400 micrograms of chromium picolinate before or after meals. However it's important to be cautious about not exceeding the recommended dosage or taking it on a stomach as this may lead to discomfort or irritation. Remember to consult with your doctor before making any changes to your diet or supplement routine.
