Fenugreek Speeds Fat Loss, Increases Strength

Posted: October 30, 2010 in Nutrition
Tags: , , , ,

I found this to be fairly surprising, the fenugreek subjects lost way more body fat and gained quite a bit more strength than their counterparts taking placebos. Fenugreek is super cheap, and has a few other noteworthy benefits as well. It actually works great as an anti-nausea supplement, which is why I always keep a bottle on hand in case I hear a song by One Republic, or find myself watching a movie with Leonardo DiCaprio.

The authors didn’t go into detail in the abstract (I haven’t read the full text yet), but I’m assuming the benefits are coming at least in part by the content of 4-Hydroxy Isoleucine found naturally in Fenugreek. 4-HI appears to have beneficial effects on insulin signaling and blood glucose regulation. It could be that Fenugreek is acting as a nutrient partitioning agent, causing the body to preferentially store carbohydrates as muscle glycogen and using insulin more effectively to potentiate protein synthesis instead of triglyceride storage in fat cells.

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J Int Soc Sports Nutr. 2010 Oct 27;7(1):34.

The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males.

Fenugreek (Trigonella foenum-graecum) is a leguminous, annual plant originating in India and North Africa. In recent years Fenugreek has been touted as an ergogenic aid. The purpose of this study was to evaluate the effects of Fenugreek supplementation on strength and body composition. Methods: 49 Resistance trained men were matched according to body weight and randomly assigned to ingest in a double blind manner capsules containing 500mg of a placebo (N=23, 20 +/- 1.9 years, 178 +/- 6.3 cm, 85 +/- 12.7 kg, 17 +/- 5.6 %BF) or Fenugreek (N=26, 21 +/- 2.8 years, 178 +/- 6 cm, 90 +/- 18.2 kg, 19.3 +/- 8.4 %BF). Subjects participated in a supervised 4-day per week periodized resistance-training program split into two upper and two lower extremity workouts per week for a total of 8-weeks. At 0, 4, and 8-weeks, subjects underwent hydrodensiometery body composition, 1-RM strength, muscle endurance, and anaerobic capacity testing. Data were analyzed using repeated measures ANOVA and are presented as mean +/- SD changes from baseline after 60-days. Results: No significant differences (p >0.05) between groups were noted for training volume. Significant group x time interaction effects were observed among groups in changes in body fat (FEN: -2.3 +/- 1.4%BF; PL: -0.39 +/- 1.6 %BF, p < 0.001), leg press 1-RM (FEN: 84.6 +/- 36.2 kg; PL: 48 +/- 29.5 kg, p < 0.001), and bench press 1-RM (FEN: 9.1 +/- 6.9 kg; PL: 4.3 +/-5.6 kg, p = 0.01). No significant interactions was observed among groups for Wingate power analysis (p = 0.95) or muscular endurance on bench press (p = 0.87) or leg press (p = 0.61). In addition, there were no changes among groups in any clinical safety data including lipid panel, liver function, kidney function, and/or CBC panel (p > 0.05). Conclusion: It is concluded that 500 mg of this proprietary Fenugreek extraction had a significant impact on both upper- and lower-body strength and body composition in comparison to placebo in a double blind controlled trial. These changes were obtained with no clinical side effects.

PMID: 20979623

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Comments
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  4. ((Vibe)) says:

    Love the blog, Marc. Any particular extract/brand that you would recommend?

  5. Hey very nice blog!! Man .. Beautiful .. Amazing .. I will bookmark your blog and take the feeds
    also…

  6. Fitport says:

    Thanks Vibe. I’d recommend the LiveLong brand pictured, just click on the pic and it takes you to the product on the LiveLong site.

  7. […] Fenugreek Speeds Fat Loss, improves Strength « series of Evidence by Fitport […]

  8. well done good posting wonderful articles

  9. Nice article on Fenugreek which reduces fat in the body and increase the stamina in body..thanks for sharing this information with us…

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