A new study coming out of the University of Baylor has given light to a new type of post workout nutrition method. The purpose was to evaluate the effects of combined creatine and fenugreek supplementation on body composition and strength in 47 resistance trained men.
For years I’ve been a HUGE fan of fenugreek. Not only does it increase insulin sensitivity but it also helps to heal the pancreas cells that are damaged from too much sugar intake over time. The subjects either took 70 grams of dextose or 5 grams of creatine and 70 grams of dextrose or 3.5 grams of creatine and 900 mg’s of fenugreek. The authors concluded the study by saying
“In conclusion, creatine plus fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of 5g of creatine with 70g of dextrose. Thus, the use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates.“
I’ll say it again, you don’t need large amounts of carbohydrates post workout to recover, that’s old science based in endurance athletes. Fenugreek is worth a try if you’re trying to get lean and now, build muscle. Relatively inexpensive this is my favorite fenugreek brand.