Welcome to the 12th tip of the week. This week, we take a closer look at Chromium, a vital mineral required for training.

Chromium is responsible for making the insulin in our bodies more effective. As it does not directly aid the anabloic processes, it is a co-factor in insulin metabolism and function - insulin being a key factor in muscle growth and fat loss. The more we exercise, the more chromium our bodies need, but, as we exercise, our chromium defficiency grows. Below is a list of factors that contribute to chromium defficiency:

Low consumption of chromium rich foods High consumption of simple sugars and highly processed foods Consumption of foods grown on low-chromium soil Loss due to aging Loss due to stress Loss due to pregnancy

Obviously, most of those factors are not in our control. We cannot stop aging, or control the type of soil that our food is grown on. But, what we can do is supplement our diets with chromium. The most effective chromium supplement is Chromium Picolinate. So how much should you take? Depending on your size and activity level, you should be taking between 200 and 500mcg per day. The following list shows the symptoms of chromium defficiency, so you can see if you need to supplement your diet with Chromium Picolinate:

High cholesterol and blood fats Difficulty gaining size and strength Difficulty getting ripped Low levels of indurance