Chromium (chromium picolinate) Bodybuilding Dosage, Benefits

Chromium Picolinate Bodybuilding Dosage*

  • The bodybuilding dosage of Chromium is 200-600 micrograms per day.
  • Split this into 2 doses and take with food.

Chromium Bodybuilding Benefits

Chromium Picolinate benefits for bodybuilding include:

  • Fat Burning.
  • Fat Loss.
  • Testosterone support.

Chromium benefits also include increasing insulin sensitivity which helps build more muscle by enhancing absorption of amino acids, carbs and creatine.

Bodybuilder at the Gym
Bodybuilder at the Gym

Chromium has been shown to increase fat loss by reducing the craving for carbohydrates and lowering cortisol levels.

Cortisol and testosterone compete for receptors in muscle cells, so lower levels of cortisol means more testosterone absorption, resulting in more muscle.

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Chromium is an essential trace mineral that helps the body maintain normal blood sugar levels. Chromium works as a co-factor in conjunction with the hormone insulin, which is secreted after consumption of carbohydrates or protein. A chromium deficiency may create a need for more insulin to promote normal functions.

Recent studies indicate that supplemental chromium picolinate, along with exercise and a low-fat diet, can help reduce body fat, particularly in individuals whose chromium intake is marginal.

What is chromium picolinate?

Chromium Picolonate is a popular nutritional supplement created by combining the element chromium and picolinic acid.  Chromium is a mineral that occurs naturally in small amounts in everyday foods like chicken (poultry), meats, fish, as well as some whole-grain breads. Unfortunately, a lot of the chromium in most foods in removed during processing.

RDA Recommended Daily dosage is 130 mcg of chromium per day. Some studies have estimated that the average intake of chromium among  Americans is only 33 mcg, indicating an obvious need for supplementation.

Small amount of chromium can be found in some meats
Small amount of chromium can be found in some meats

See Wikipedia Chromium Picolinate article.

Combining chromium with picolinic acid simply assists chromium absorption, and it is this combined form that is popular on the diet market today.

Here are some additional supplements that can help with fat and weight loss: Green Tea Extract, CLA and Carnitine.

*Dosages are only general recommendations. Always check with your Physician and product label before taking any supplement or medication.