What You Should Know About Citrimax
Researchers from the Netherlands report that the popular dietary
supplement, CitriMax (also known as hydroxycitric acid, HCA, or
Garcinia cambogia) has no effect on the amount of fat you
burn during exercise.
An ingredient found in many weight loss supplements, HCA is found
in the rind of the fruit of Garcinia cambogia, which is used
in Asian cuisine. HCA is certainly nothing new. Animal studies as
far back as the 1970's show that large doses of HCA inhibit the
conversion of carbohydrate to fat.
Citrimax
There have also been claims that HCA can reduce
cell levels of malonyl-CoA (an enzyme that slows the rate at which
fat is burned as energy). This, in theory at least, would increase
the number of fat calories you burn during exercise, potentially speeding up
weight loss.
Putting the theory to the test, a team of scientists from Maastricht
University persuaded a group of ten cyclists to take part in two
trials [1]. Both tests involved two hours of cycling.
During the first trial, the cyclists consumed a drink containing
18 grams of HCA. In trial two, they were given plain water.
-
When they used HCA, the cyclists burned an average of
0.68 grams of fat per minute of exercise.
-
When they weren't given HCA, the cyclists burned an average
of 0.66 grams of fat per minute of exercise.
Not much difference is there? Now, despite the fact that HCA before
and during exercise has little effect on the amount of fat you burn,
what's interesting is the large drop in lactic acid levels seen
in subjects using HCA.
-
After 30 minutes of exercise, lactic acid levels were
significantly lower in subjects using HCA.
-
For the rest of the two-hour ride, lactic acid levels
remained lower in the cyclists using HCA.
Lactic acid is associated with (rather than causing)
that "burning" sensation you get in your muscles when
you exercise.
Even at rest, your body produces some lactic acid. During exercise,
however, lactic acid can build up because the rate of production
is greater than the rate of removal.
Although it's often thought
of as a "waste product," lactic acid can actually be "recycled"
by your liver and used as energy.
Potentially, HCA could increase the rate at which your liver converts
lactic acid into glucose. However, whether this would actually improve
your performance in the gym is open to debate.
The amount of HCA
used in this study was extremely high (6-30 times the amount used
in previous studies), and most people don't have the time to sit
on a bike for two hours.
What about Citrimax and weight loss?
If you're using Citrimax to lose weight, you're wasting your time. Most research shows that HCA has little impact on weight loss [3]. It's
supposed to work by limiting the conversion of carbohydrate
into fat, also known as de novo lipogenesis (DNL).
Although HCA can limit
DNL [2], this really
doesn't happen to a significant extent in humans unless you're
eating a high-calorie diet containing large amounts of carbohydrate
— which would be a pretty dumb thing to do if you're trying
to lose weight.
About the Author
 Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.
If you want better, faster results from the time you spend in the gym, click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.
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References
1. van Loon, L.J., van Rooijen, J.J., Niesen, B., Verhagen,
H., Saris, W.H., & Wagenmakers, A.J. (2000). Effects of acute
(-)-hydroxycitrate supplementation on substrate metabolism at
rest and during exercise in humans. American
Journal of Clinical Nutrition, 72, 1445-1450
2. Kovacs, E.M., & Westerterp-Plantenga, M.S. (2006). Effects of
(-)-hydroxycitrate on net fat synthesis as de novo lipogenesis. Physiology
and Behavior, 88, 371-381
3.
Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. (2011). The use of garcinia extract (hydroxycitric acid) as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Journal of Obesity, 509038
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