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No news is more pleasing to a bodybuilder than hearing about
a supplement that can help burn bodyfat while sparing lean
muscle. Ever since a study performed several years ago at
Bemidji State University in Minnesota showed purported ergogenic
benefits of chromium in well-trained athletes, few supplements
(except for, perhaps, creatine) have received as much popular
press. Some say that many of the claims surrounding chromium
are plain hype, but then again, this mineral does appear to
be of benefit in certain populations. Remember, just because
it may not work for you doesn’t mean it won’t
work for anyone.
Chromium is a mineral that’s vital
for normal insulin function. Insulin, if you need reminding,
is the anabolic hormone in the body, notwithstanding those
of you who are big fans of testosterone. Some research
(not all) has shown a favorable effect of chromium on
risk factors related to cardiovascular disease. In addition,
other evidence suggests a positive effect on body composition.
In a recent investigation conducted at the University
of Texas at Austin, a group of healthy, sedentary, obese
women was given either chromium picolinate or chromium
nicotinate (200 mcg twice a day) for nine weeks, The subjects
were divided into four groups: 1) chromium picolinate,
2) chromium picolinate with exercise, 3) chromium nicotinate
with exercise, and 4) exercise Plus placebo. Twice-a-week
exercise was extensive, involving step aerobics, cycling
for 30 minutes and resistance training.
Supplementing with chromium picolinate resulted in statistically
significant weight gain (+2.9%), caused by a gain in fat-free
mass |
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| with a slight gain in fat mass. Exercise
plus chromium nicotinate caused a significant reduction
in bodyfat (-1.6%) and a lowered insulin response to an
oral glucose load. Exercise by itself or with chromium
picolinate didn’t significantly affect bodyweight,
fat mass or fat-free-mass levels. |
It’s rather intriguing that chromium picolinate may
cause weight gain without exercise. Although a 2.9% increase
in weight over nine weeks may not seem like much, it would
be quite noteworthy if it were entirely composed of muscle.
The doses used here were twice the amount used in previous
studies on women.
This is the first study to show that chromium nicotinate plus
exercise can cause a significant decrease in bodyweight with
a slight gain in muscle, but study authors didn’t suggest
a mechanism for this effect. Nonetheless, it would seem that
giving chromium picolinate to healthy, obese women is contraindicated
for weight loss. Using chromium nicotinate plus exercise,
however, may increase the weight loss that normally occurs
with regular exercise. So before you buy a bottle of chromium,
ask yourself whether you’re seeking weight loss or weight
gain.
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