Fenugreek

What does the research say?

Research indicates that fenugreek supplementation can significantly improve muscle strength, endurance (measured as repetitions to failure), and lean body mass, while reducing body fat [1] [2] . A meta-analysis of multiple studies showed that fenugreek had a small but positive effect on total testosterone levels, free testosterone levels, lean body mass, and leg press performance in male athletes [2] . Notably, some studies suggest fenugreek may enhance the effects of creatine, further supporting its use for muscle performance [1] . In addition, fenugreek has been shown to improve the utilization of fatty acids as an energy source, which may contribute to endurance capacity [6] . Furthermore, studies have shown that fenugreek combined with resistance training can significantly increase leg press strength and lean mass, while reducing total fat mass in women [12] .

Dyspepsia

Dyspepsia: Some individuals may experience indigestion or an upset stomach.

Abdominal distention

Abdominal distention: Feeling of fullness or bloating in the abdomen.

Diarrhea

Diarrhea: Loose or frequent bowel movements.

Flatulence

Flatulence: Increased production of gas.

Hypoglycemia

Hypoglycemia: May lead to lower than normal blood sugar levels, particularly in individuals with diabetes or insulin resistance.

Allergic reactions

Allergic reactions: Reactions may include skin rashes or other allergic symptoms.

Bloating

Bloating: A feeling of fullness or swelling in the abdomen.

Knee pain

Knee pain: Some individuals reported discomfort in the knee region.

Acne breakout

Acne breakout: Increase in acne symptoms.

Reflux

Reflux: May cause acid reflux or heartburn.

[1] Fenugreek and Its Effects on Muscle Performance: A Systematic Review.

This review explores fenugreek's impact on muscle performance, noting its anabolic and androgenic effects, enhanced creatine uptake, and improved glycogen resynthesis. It indicates significant improvements in muscle strength, endurance, lean body mass, and body fat reduction, with generally safe use during resistance training.

[2] The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis.

A meta-analysis of seven studies found that fenugreek has a small positive effect on total and free testosterone, lean body mass, fat mass, and leg press performance in male athletes, suggesting performance-enhancing and anabolic effects.

[3] Correction: The combination of endurance exercise and SGTC (Salvia-Ginseng-Trigonella-Cinnamon) ameliorate mitochondrial markers' overexpression with sufficient ATP production in the skeletal muscle of mice fed AGEs-rich high-fat diet.

This is a correction notice and does not contain detailed information about Fenugreek. Therefore, most sections are left blank as the required data is unavailable in the provided text.

[4] Metabolic and molecular action of Trigonella foenum-graecum (fenugreek) and trace metals in experimental diabetic tissues.

This study explores fenugreek's role in lowering blood glucose levels, showing its action is comparable to insulin. It also notes the additive effects of fenugreek with trace metals like vanadium in improving diabetic conditions.

[5] Muscle-controlled physics simulations of bird locomotion resolve the grounded running paradox.

This paper focuses on bird locomotion and does not contain information on fenugreek.

[6] Effects of fenugreek seeds (Trigonella foenum greaecum) extract on endurance capacity in mice.

This study found that fenugreek extract increased swimming time to exhaustion in mice and lowered blood lactate concentration. It also increased the use of fatty acids as an energy source and decreased fat accumulation, suggesting improved endurance.

[7] Efficacy of Trigonella foenum-graecum Linné in an animal model of particulate matter-induced asthma exacerbation.

This study focuses on the anti-inflammatory properties of fenugreek in an asthma model.

[8] None

This study examined fenugreek as part of a formulation to improve erectile dysfunction in diabetic rats. It does not provide information about building muscle mass.

[9] Fenugreek Cultivation with Emphasis on Historical Aspects and its uses in Traditional Medicine and Modern Pharmaceutical Science.

This review explores fenugreek's history, traditional uses, and components, noting its benefits for various conditions, including muscle and bone health. However, it doesn't delve into the specifics of muscle building.

[10] Prophylactic effect of Trigonella foenum-graecum L. seed extract on inflammatory markers and histopathological changes in high-fat-fed ovariectomized rats

This study investigates the anti-inflammatory and metabolic effects of fenugreek seed extract in rats, showing reductions in inflammatory markers and improved lipid and glucose metabolism. It does not provide information about building muscle mass.

[11] None

This study examined the effects of fenugreek on cholesterol, glucose, and inflammation in rats. It demonstrates the positive effects of fenugreek in reducing oxidative stress, inflammation, and damage caused by high-fat diets. It does not provide specific information about muscle building.

[12] None

This study found that fenugreek extract supplementation significantly increased 1RM leg press and lean mass, while reducing total fat mass in females aged 25-45 years undergoing resistance training. 600mg dose was more effective than 300mg dose or placebo.

[13] Mechanism of action of natural products used in the treatment of diabetes mellitus.

This review discusses the mechanisms of action of herbs like fenugreek in treating diabetes, including increasing insulin secretion and glucose uptake by skeletal muscle. It doesn't focus on muscle building specifically.

[14] Ameliorating effect of Trigonella foenum-graecum L. (fenugreek) extract tablet on exhaustive exercise-induced fatigue in rats by suppressing mitophagy in skeletal muscle.

This study focuses on fenugreek's ability to reduce fatigue and its effect on mitophagy in skeletal muscle, which may be indirectly related to muscle performance.

[15] Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation.

This study examines the effect of fenugreek extract on male libido and found an overall positive effect, particularly in sexual arousal and orgasm, while having a positive effect on self-reported satisfaction with muscle strength.

[16] Effect of a Diet Supplemented with Nettle (Urtica dioica L.) or Fenugreek (Trigonella foenum-graecum L.) on the Post-Slaughter Traits and Meat Quality Parameters of Termond White Rabbits

This study evaluated the effects of fenugreek supplementation on meat quality in rabbits. It did not find significant changes in muscle fiber diameter, which does not directly relate to muscle building in humans.

[17] Effect of methanol extract of Trigonella foenum-graecum L. seeds on anxiety, sedation and motor coordination.

This study in mice focuses on fenugreek's effects on anxiety, sedation, and motor coordination. It does not address muscle building.

[18] Skeletal plasticity in response to embryonic muscular activity underlies the development and evolution of the perching digit of birds.

This study investigates skeletal plasticity in birds and does not contain any information about Fenugreek.

[19] A mobility-based classification of closed kinematic chains in biomechanics and implications for motor control.

This is a review of closed kinematic chains in biomechanics and it does not include information on fenugreek.

[20] Natural supplements for improving insulin sensitivity and glucose uptake in skeletal muscle.

This review mentions fenugreek as a potential supplement to improve insulin sensitivity and glucose uptake in skeletal muscle, but doesn't focus on muscle building itself.

[21] Form and function of the musculoskeletal system as revealed by mathematical analysis of the lumbar spine. An essay.

This paper focuses on the musculoskeletal system and the lumbar spine, and does not include any information about Fenugreek

[22] Trigonella foenum-graecum Methanolic Extract on Isolated Smooth Muscles and Acetylcholinesterase Enzyme: An In Vitro and Mechanistic In Silico Investigation.

This review focuses on the medicinal uses and mechanisms of fenugreek, particularly its effects on smooth muscles and the acetylcholinesterase enzyme. It does not provide information on muscle building.

[23] Hypoglycemic and antioxidative effects of fenugreek and termis seeds powder in streptozotocin-diabetic rats.

This study examines the anti-diabetic and antioxidative effects of fenugreek and termis seeds in rats.

[24] Modulation of inflammatory markers by petroleum ether fraction of Trigonella foenum-graecum L. seed extract in ovariectomized rats.

This study investigates the anti-inflammatory effects of fenugreek seed extract in rats, highlighting its protective role against inflammation and oxidative stress but not specifically muscle building.

[25] Understanding the Agility of Running Birds: Sensorimotor and Mechanical Factors in Avian Bipedal Locomotion.

This is a review of sensorimotor and mechanical factors in avian bipedal locomotion, but does not contain any information about fenugreek

[26] Effect of furostanol glycosides from Trigonella foenum-graecum on the reproductive system of male albino rats.

This study shows that fenugreek can increase levator ani muscle and body weight in rats, suggesting an anabolic effect without increasing testosterone levels.

[27] Interactions between locomotion and ventilation in tetrapods.

This review looks at interactions between locomotion and ventilation in tetrapods and does not contain any information on fenugreek