Fenugreek: An unlikely test-booster and creatine enhancer

Fenugreek is hailed in herbal medicine for its maple-like scent and its use as a lactation-promoting agent for women. So why on earth would a man take something that helps pregnant and nursing women produce breast milk?

Keep reading, you’ll be surprised.

trigonella foenum graecum - fenugreek - testosterone booster

Fenugreek “increases” testosterone

Bodybuilders who take 500 mg fenugreek extract daily increase the amount of bio-available testosterone in their blood, write sports scientists at the University of Mary Hardin-Baylor in the International Journal of Sport Nutrition and Exercise Metabolism. Their study suggests that fenugreek has an anti-oestrogenic effect.

Technically, it’s not a literal increase in testosterone, but is a net increase in the body’s usable testosterone nonetheless.

Fenugreek improves uptake of creatine

Athletes absorb creatine better when they combine it with 50-100 g fast carbohydrates. But not all strength athletes want the carbs: even if you take them close to a training session, fast carbs are still just empty calories. American sports scientists at the University of Mary Hardin-Baylor have come up with an alternative: fenugreek with creatine works just as well as glucose and creatine.

It seems that fenugreek takes over the role of fast carbohydrates. How this works the researchers don’t know, and they don’t speculate either. Unfettered by too much knowledge, we are willing to take a gamble. Fenugreek slows down the rate at which food moves through the digestive tract. As a result the small intestine absorbs more creatine. Fenugreek also ensures that the body’s glucose level remains constant and that the muscles’ sensitivity to insulin increases. And therefore the muscle cells absorb more creatine.

They said one of the studies was funded by a company which produces fenugreek extract… Regardless, I’m currently testing this theory out for myself with a capsule of fenugreek with each serving of plain creatine I take about an hour before exercising. Alternatively, you can get this creatine powder which contains fenugreek. The first time I did it I felt a pump right away, but again, I am still testing this for myself to see if this is consistent.

Also, these aren’t readily verifiable, but supposedly fenugreek can help boost female libido and perhaps lend a little breast enhancement. Again, this is not really confirmed by research, and good luck convincing your woman to take it for those reasons, but it’s what fenugreek has been used for.

Resources

Ergo-log.com – Trigonella foenum-graecum – Fenugreek

Examine.com – Fenugreek

Pill Scout is a nutrition enthusiast who strives to find the best substances to enhance the everyday experience.

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  • http://yousowould.wordpress.com YouSoWould

    I supplemented with this last year. I still have half a bottle in my cupboard.

    I noticed a very small increase in libido, but nothing that would have made me persist. I was unaware of the creatine uptake properties however, interesting.

  • http://standingagainsttheworld.wordpress.com infowarrior1

    @yousowould

    Have you tried Tongkat Ali? Apparently it dramatically increases T levels.