In this next installment of our series on bodybuilding supplements, we cast a discerning eye on 2 products frequently consumed by dedicated athletes, chromium picolinate and alpha-lipoic acid (ALA). Read on to understand why popularity does not always guarantee efficacy, regardless of claims made by the many product vendors.
The Chemistry of Chromium
Chromium picolinate, a form of the mineral chromium that one often finds in supplements, appears in nature in several forms. The safest form, essential trivalent chromium, gets absorbed into the body solely through diet. However, the intestines absorb this chemical at a miniscule level, less than 2.5% of what one ingests.
Experts have found that chromium picolinate, an alternate form of chromium attached to three molecules of picolinic acid, offers a higher absorption rate. For this reason, manufacturers choose this formulation when compounding dietary supplements.
Chromium and Insulin
Although some researchers question the true essential nature of chromium, it does serve several important functions in the body, most notably in helping insulin process carbohydrates, fats and protein.
In healthy individuals, the hormone insulin plays an important role in signaling the body to bring blood sugar into the cells. This process does not work as effectively for individuals living with diabetes. Several studies have indicated that taking chromium supplements may improve blood sugar levels for diabetics.
One study found that 16 weeks of 200 micrograms/day of chromium was able to lower blood sugar levels while also improving the body’s response to insulin. Other research revealed that those individuals with higher blood sugar and lower insulin sensitivity may observe an even better response to chromium supplements. A large-scale study encompassing over 62,000 adults found that participants who took chromium supplements could lower their chances of having diabetes by 27%.
Not all scientists agree on the benefits of chromium. Studies conducted for three or more months, during which time the participants were given chromium supplementation, have not shown improved levels of circulating blood sugar in adults with type 2 diabetes. In addition, research studies working with obese non-diabetic adults found that 1,000 micrograms/day of chromium picolinate had no measurable impact on the body’s response to insulin.
Reducing Hunger and Cravings
The majority of individuals who have ever attempted to lose weight and keep it off have certainly dealt with the nagging feelings of hunger and/or food cravings. Several studies examined whether chromium picolinate may prove beneficial in this capacity. In an 8-week study, 1,000 micrograms/day of chromium picolinate reduced food intake, hunger and cravings in healthy overweight women. Note that the dosage given to these women exactly lines up with the dosages in the aforementioned studies; this observation may speak to the specific mode of efficacy of chromium in the body.
The Brain Connection
The researchers in that particular study considered that the data may actually reflect the effects of chromium on the brain. Following this premise, research has begun looking at the potential effects of chromium supplementation for individuals with binge-eating disorder or depression, as these groups could potentially benefit the most from suppressing cravings or hunger. An 8-week study assigned 113 people diagnosed with depression to receive either 600 micrograms/day of chromium picolinate or a placebo. The researchers found that appetite and cravings lessened with chromium picolinate supplements as compared to the placebo. They surmise that doses of 600 to 1,000 micrograms/day may show promise for potentially reducing the frequency of binge eating episodes and symptoms of depression.
Size, Strength and Power
Since chromium picolinate ranks as a top supplement favorite among serious athletes, one research study looked at the effects of adding chromium picolinate supplementation to resistance training, focusing specifically on changes in skeletal muscle size, strength, power and body composition. 18 men, ranging in age from 56 to 69 years old, randomly consumed either a high dose of chromium picolinate or a low-level placebo for 12 weeks. During this time, the subjects participated in a high-intensity resistance training program twice a week.
After gathering and analyzing data, scientists determined that even the high dose of the supplement did not enhance muscle size, strength, power development or lean body mass accretion.
The Advantages of ALA
In working with clients looking to push their limits in the gym, personal trainers know that these athletes constantly seek new ways to propel the nutrients they consume towards building muscle and away from ending up as adipose tissue. Those clients whose training regimen involves daily weightlifting also look to drastically speed recovery. Alpha-Lipoic Acid (ALA) shows promise in both of these areas.
ALA, a coenzyme used by the body in many metabolic processes for energy production, also serves as a powerful antioxidant. When the body undergoes any kind of aerobic metabolism, oxidants and free radicals get generated; this in turn can lead to cellular damage as well as an increase in inflammation. ALA can help prevent, mitigate or repair some of this damage.
Enzyme Action
While ALA does in fact pack a strong antioxidant punch, it seems to have potentially beneficial effects on fat loss as well as the prevention of further fat gain. Multiple studies have shown that ALA stimulates the activation of an enzyme called 5’-adenosine monophosphate kinase (AMPK), which resides in both muscle and fat tissue. AMPK works as a cell’s “fuel gauge”, shifting it into a state that optimizes fat oxidation. This process occurs by way of inhibiting another enzyme called Acetyl-CoA carboxylase; this enzyme brings fat oxidation to an unfortunate halt.
Interestingly, ALA may affect AMPK not only in muscle and adipose tissues, but also in the brain. Research shows that supplementation of ALA can inhibit AMPK activation in the hypothalamus, the region of the brain primarily responsible for energy homeostasis throughout the body. By inhibiting AMPK in this area, ALA can inform the body of an abundance of available energy. This cascade of events culminates in appetite suppression, certainly beneficial while dieting.
Timing Matters
By decreasing AMPK in the brain while simultaneously increasing its activity in muscle and adipose tissues, ALA can potentially promote the winning trifecta of increased fat burning, limiting of excess fat gain, and hunger reduction, creating a perfect environment for a positive change in body composition.
The time of day when consumption of ALA can optimally serve an athlete’s body depends on his training schedule. Given its role as an antioxidant, experts suggest consuming ALA as far away from a workout session as possible. The metabolic damage that occurs during training actually serves as a key trigger for muscle growth. Without this metabolic stress, the body may not receive the desired effects of resistance training quite as effectively.
Science versus Performance
Surprisingly, given its popularity as a supplement, research on ALA seems limited in terms of observing its effects on athletic prowess. Therefore, one unique study aimed to investigate the effects of single and short-term ALA supplementation on the muscle strength recovery and performance of athletes following bouts of intensive exercise.
17 male athletes, all proficient in both endurance exercise and resistance training, underwent a standardized single training session and a highly intense training week. Half of the subjects received alpha-lipoic acid while the other half consumed a placebo. At certain time points, the scientists took blood samples and investigated markers for muscle damage, inflammation and oxidative stress. In addition, they also recorded each participant’s maximum performance in the back squat at each of the time points.
Throughout the training experiment, researchers noted a moderate inhibition of muscle damage and inflammation in the ALA group. Performance in the back squat seemed significantly reduced in the subjects who received the placebo, but not in those given ALA.
The data favors the hypothesis that ALA supplementation during periods of intensive training could potentially result in a reduction of muscle damage, inflammation and improved recovery. Whether ALA supplementation in general may enhance performance, and the exact training / supplementation scenarios needed to bring on such boosts, needs further study in order to prove conclusive.
The Testosterone Factor
The effects of the male hormone testosterone extend far beyond sexual function, playing a crucial role in overall male health. Appropriate levels of circulating testosterone can potentially have an impact on muscle mass, bone density, mood regulation, and energy levels. Lipoic acid may play a role in these dynamics. Research indicates that lipoic acid consistently restores testosterone levels, offering promise as an intervention in testicular health, particularly in cases of testicular toxicity brought on by exposure to various harmful agents. Many mechanisms in the body work together to bring about these positive results.
Human studies examining the direct impact of lipoic acid on testosterone levels in men are notably limited. A clinical trial conducted in 2019 involved infertile men who received a daily dosage of 600 mg of lipoic acid for twelve weeks. At the end of this time frame, all subjects revealed marked improvement in serum testosterone levels. Furthermore, a recently published study demonstrated that a combination solution of alpha-lipoic acid (800 mg), folic acid (400 mg), apple SelectSIEVE® (a natural solution for controlling blood sugar levels, 300 mg), and myo-inositol (2000 mg), administered orally twice daily for a period of three months, significantly enhanced testosterone production in men with subclinical hypogonadism.
Additive Effects of Combining Supplements
As we discussed in a past article, creatine plays a large role in the competitive bodybuilding athlete’s arsenal. One research endeavor sought the effects of creatine taken together with ALA.
Alpha-lipoic acid confers a potential to enhance glucose uptake into skeletal muscle. Similarly, the ingestion of carbohydrate along with a creatine supplement seems to increase muscle creatine uptake by a process closely related to insulin-stimulated glucose disposal. This study attempted to determine the effect of alpha-lipoic acid on human skeletal muscle creatine uptake. Researchers directly measured intramuscular concentrations of creatine, phosphocreatine, and adenosine triphosphate (ATP) when 16 male subjects ingested creatine monohydrate along with alpha-lipoic acid. In addition, they culled data collected from muscle biopsies of the vastus lateralis both before and after the experimental intervention. After the initial biopsy, subjects ingested one of three solutions over the course of 5 days: 20 grams per day of creatine monohydrate, creatine monohydrate + 100 grams per day of sucrose, or creatine monohydrate + 100 grams per day of sucrose + 1000 milligrams per day of alpha-lipoic acid.
At the conclusion of the experiment, the subjects showed an increase of 2.1% in their body weight. All of the groups showed a significant increase in total creatine concentration following creatine supplementation, with the group ingesting alpha-lipoic acid showing a significantly greater increase in circulating levels of phosphocreatine and total creatine. These research team concluded that taking an alpha-lipoic acid supplement along with creatine and a small amount of sucrose (a simple carbohydrate) can enhance muscle total creatine content better than creatine alone.
Take- Home Message
Many of the chromium supplements on the market today claim to improve nutrient metabolism. Based on current evidence, chromium picolinate fails to offer meaningful weight-loss efficacy for overweight/obese individuals, nor does it appear to serve any useful purpose for the athlete seeking a competitive edge.Chromium picolinate confers even less of a benefit for individuals at a healthy weight, even when combined with exercise.
Alpha-lipoic acid seems to prove beneficial as an antioxidant, helping to reduce free radicals, lessen inflammation and improve post-workout recovery. When taken orally, alpha-lipoic acid does not typically induce serious side effects, even when taken for up to 4 years. However, in case of potential drug interactions with other prescription medications, always suggest that clients refer to their pharmacist or medical professional.
Use the information presented here as a scientific guide to helping athletes make informed decisions on both ALA and chromium picolinate supplementation.
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