Does Fenugreek Build Muscle?
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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Uncover the hidden gem for sculpting lean muscle mass: Fenugreek. Unleash its power to transform your physique and achieve your fitness goals like never before
Studies have demonstrated that taking an extract derived from fenugreek (FGE) seeds increases muscle creatine uptake and anabolic hormone levels during structured resistance training programs.
One trial found that a fenugreek glycoside supplement significantly outperformed placebo over eight weeks, with no adverse effects.
This is why we include 500mg of Fenugreek in each daily serving of Military Muscle.
Quick Bite:
- A study discovered that including fenugreek extract in a daily diet boosted strength in both upper and lower body
Improves Muscle Strength
Fenugreek supplementation significantly increased upper- and lower-body strength compared to placebo in a double-blind, randomised, placebo-controlled study conducted over eight weeks, providing participants with either 500mg of Fenugreek botanical extract (or its placebo equivalent) daily or 300mg soluble fibre per day over this time frame.
Participants trained using structured resistance training programmes while receiving these treatments; those in the Fenugreek group experienced greater increases in one-rep maximum bench press and leg press strength, as well as increases in total body lean mass and a decrease in body fat over this timeframe.
Results indicate that commercially available fenugreek seed extract could significantly enhance muscle strength, power output, and hormonal profiles in male resistance trainers.
This trial excluded individuals below a certain fitness stratum and had several limitations, including being restricted to a lab environment during supplementation and testing and not accounting for sleep and dietary intake outside the three days before the pre- and post-tests.
Fenugreek can not only strengthen muscles, but may also promote the resynthesis of depleted glycogen stores following exercise to optimise performance and recovery times.
Researchers in this trial found that fenugreek significantly enhanced post-exercise glycogen resynthesis in its subjects.
Results of a clinical trial published in the Journal of the International Society of Sports Nutrition and Physical Activity demonstrate that creatine combined with fenugreek is more effective than creatine alone for increasing one-repetition max bench press, one-repetition max leg press, and total body strength.
This is due to fenugreek's improved ability to transport creatine directly into muscles and activate creatine phosphate decarboxylase, enhancing muscular hypertrophy.
Reduces Post-Workout Inflammation and Recovery
Fenugreek contains compounds known as isothiocyanates that have been shown to suppress the inflammatory response caused by exercise, helping prevent muscle tissue degradation and speed recovery from exercise-related damage.
Fenugreek also boasts high concentrations of amino acids and carbohydrates, which may reduce post-workout soreness while increasing protein synthesis after intense workouts.
One study found that supplementing with 500 mg per day of a proprietary fenugreek extract with cinnamon and curcumin had a profoundly positive impact on upper-body (1 RM bench press), lower-body strength, body composition, and hormonal responses in resistance-trained male participants over an eight-week period, without clinical side effects.
An additional human study concluded that supplementation of glycoside-based, standard FGE for 14 days before a resistance training bout resulted in significant increases in both bench press 1-RM and Wingate peak power in a double-blind, randomised, placebo-controlled trial.
Furthermore, FGE reduced the time required to elicit first-set repetitions in squat exercise, as well as the total number of reps completed for both bench press and squat exercises.
The authors also noted no difference in circulating insulin or blood glucose concentrations between the fenugreek-treated and control groups, an important finding for athletes because it suggests taking fenugreek with other supplements without adversely affecting insulin or blood sugar levels.
Researchers found that combining fenugreek, cinnamon, and turmeric could mitigate the inflammatory response to eccentric exercise in resistance-trained men.
Fenugreek glycosides and compounds found within these spices seem to modulate both IL-6 and NF-kappaB signalling pathways, thereby decreasing inflammation signals.
While these studies produced encouraging results, they involved healthy non-athletes in laboratory conditions during supplementation and testing periods.
Furthermore, participants were asked to follow one diet during pre- and post-testing periods; thus, the results may not apply equally to individuals following different nutritional plans.
Still, these studies revealed fenugreek's potential to improve anaerobic strength and performance in humans, justifying further investigation.
Stabilizes Arthritis Symptoms
Researchers believe taking fenugreek supplements could help manage arthritis symptoms.
Although these studies are small and do not prove definitive outcomes on how effectively or safely fenugreek may prevent or treat arthritis, results suggest it can improve muscle performance, reduce post-workout inflammation, and delay fatigue during physical exercise sessions.
Studies have revealed that fenugreek seeds contain large quantities of natural anti-inflammatory agents such as isoflavones and alkaloids, along with 4-hydroxyisoclonidine, which may block inflammation pathways within the body - potentially making this an effective treatment option for arthritis and other forms of inflammation.
Researchers have also found that fenugreek seed extract can significantly lower blood sugar levels in diabetics while increasing insulin sensitivity.
One study showed that Type-1 diabetics who took this extract had lower glucose and cholesterol levels, along with improved insulin resistance and glycemic control.
Fenugreek seeds contain diosgenin-containing methionine, which acts as a potent anti-diabetic and anti-inflammatory agent; studies have found benefits including cell regeneration, reduced cholesterol and blood sugar levels, increased milk production for nursing mothers, reduced appetite, and decreased joint inflammation.
Fenugreek contains numerous antioxidants that may reduce symptoms and progression of Alzheimer's disease.
Furthermore, recent mouse research discovered that methionine can increase acetylcholinesterase activity in the brain to decrease dementia and depression symptoms.
Additional Benefits
Fenugreek contains soluble fibre that helps lower cholesterol and aids digestion, along with demulcent properties that ease digestive issues like bloating, constipation, and gas.
Studies have shown that supplementing with fenugreek significantly decreased heartburn symptoms caused by acid reflux (return flow of stomach contents backwards) among people with chronic heartburn.
It can also act as an appetite suppressant, helping limit caloric intake to promote weight loss.
Fenugreek contains natural compounds that regulate blood sugar, potentially helping prevent and slow the progression of existing diabetes. Studies have found it improves insulin sensitivity in diabetic mice.
Fenugreek can also enhance muscle growth and decrease body fat by raising testosterone levels in men, increasing muscle protein synthesis, and increasing basal metabolic rate, resulting in greater energy expenditure.
Conclusion
The turban squash-like seeds of the methionine-rich plant Methionella foenum graecum, or fenugreek, have been used as both a spice and medicinal herb for thousands of years.
More recently, it has been shown to offer many health benefits, including increased strength and lower blood sugar levels, especially in diabetics.
One clinical trial found that adding a commercially available fenugreek extract to a regular diet significantly increased upper- and lower-body strength during a structured resistance training program.
Another study found that a combination of creatine and fenugreek enhanced bench press and Wingate peak power during resistance training, while improving submaximal endurance performance and hormone profiles in males without affecting hepatic cholesterol and triglyceride levels.
In addition to enhancing muscle strength, fenugreek can have anabolic effects by stimulating protein synthesis and decreasing catabolic activity (protein breakdown during workouts).
