Chromium (in Picolinate form) is in my top 5 supplements to take on a regular basis.
What is chromium picolinate?
Chromium picolinate is on the FDA’s GRAS (generally recognized as safe) list and is a trace element that is found in things such as brewer’s yeast and cinnamon. It has a synergy with insulin and as such is best utilized when consuming carbohydrates.
Using chromium picolinate to help with body recomposition
Chromium assists in positively benefitting body composition by causing glucose to dispose preferentially into muscle cells instead of fat cells. The maximum upper tolerance for chromium picolinate is 1000mcg/day, depending on the individual. Exceeding this amount isn’t necessarily harmful, although you may experience some gastrointestinal distress.
Anecdotally, I went as high as 1000mcg during my second deployment to Afghanistan and after 72hrs, I was gifted with “Montezuma’s Revenge” so to speak.
In general, I would start at 400mcg/day in 1-200mcg increments and increase to 6-800mcg depending on tolerance/lifestyle.
How I have integrated chromium picolinate into body recomposition diet
For the past 20 years, other than the failed Afghanistan experiment, I have taken 200mcg 3X/day with my “3 squares.”
I take an extra 200mcg on cheat days or with cheat meals to optimize glucose utilization for recovery.
Anecdotally, I’ve seen significant recovery and body composition improvements supplementing with chromium, as well as not getting “the ITIS” (i.e. loose stools) after high-carb/post workout meals.
How much does chromium picolinate cost?
The best part about chromium picolinate is the cost. By far one of the best “bang-for-your buck” supplements, chromium picolinate is extremely cheap relative to its efficacy. Chromium typically comes in 1-400mcg capsules depending on the manufacturer. For example, on Amazon.com, NOW Foods chromium picolinate costs $8.99 for a 250 count bottle. At 3X/day that’s 83 plus days or almost 3 months of insulin/glucose management for under $10!
In summary, chromium picolinate is an inexpensive, effective supplement that you can add to your daily regimen, and will positively contribute to your recovery and body composition.
For more information, contact me at Andrew.w.matseshe [at] gmail.com, via my website www.BeDiesel.com and follow my Instagram @Afronetix.