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Use Fenugreek To Improve Creatine Absorbtion

The quest for bigger muscles, greater strength and higher testosterone can be hard work. It requires dedication, effort and relentless commitment.

So when an opportunity comes along that gives you the advantage you need to take it.

Creatine is one of the most widely researched supplements in the world. It can boost strength, power and add volume to your muscles too. It s used by athletes, gym goers and even in the health setting for its ability to improve physical performance.

Many people choose to stack creatine with carbohydrates. Why? Well it helps with absorption. It allows you take store more of the compound and use it more efficiently.

But the problem with doing it this way is that it can also lead to excess calories in the diet – and lots of sugar.

In this article we tell you why you should use fenugreek as a healthy alternative.

Read on to find out more.


What is Fenugreek?

Fenugreek is a herb found in Mediterranean climates. It is commonly used as a spice in Asian cuisine and has both a sweet and distinctive aroma.

You’ll find a range of essential vitamins and minerals in this herb including zinc, magnesium, selenium and iron. Each of these provides essential nutrition which boosts health and well-being.

It has potent antioxidant properties and a high fiber content that helps to maintain healthy functioning of the body and good digestive health.

In particular it has the ability to:

  • Boost energy
  • Raise testosterone
  • Regulates blood sugar and lowers cholesterol
  • Reduces heart disease risk
  • Boosts fat loss and helps you cut

Fenugreek and Testosterone

Testosterone (T) is responsible for regulating masculinity. It encourages muscle growth and ramps up your speed and strength. It enhances virility and ensures a high libido. As such it is essential that you have optimal levels if you are to succeed in carving out a new physique.

And this herb can help optimize your male hormones by reducing blood sugar and as such reducing levels of sex hormone binding globulin (SHBG) levels.

SHBG is a protein that swallows up circulating T so when levels are lower it means you’ve got more ‘free’ or available testosterone to hit your muscles and allow growth to take place.

Studies back this up too. For example, Wilborn et al [1] found that when 30 trained men were given 500 mg of fenugreek, both their total and free testosterone rose significantly. And if you thought that was good – their body composition also improved massively too.

You’ll find fenugreek in all high-quality testosterone boosters for this reason.



Key Point: Creatine helps you work out explosively for longer without suffering from fatigue.


Fenugreek and Creatine – a turbocharged combination?

What is Creatine?

Creatine is one of the most widely used supplements on the market. It is a naturally occurring compound made up of amino acids. It helps the body produce adenosine triphosphate (ATP) – the only source of energy that the body can use.

Simply put – the more ATP you have, the harder you can workout.

Although you find this compound in foods such as beef and salmon, you need to supplement it to really see some performance improvements.

At high intensities the body relies on the creatine stored in the muscles to reduce fatigue and improve performance. It increases strength, power, endurance and brain power too.

It also buffers acid levels in the blood meaning you can work harder for longer without suffering the side effects of lactic acid (and the horrible burning sensation that comes with it). When muscles reach a certain acidity it inhibits muscle contractions so creatine is great for offsetting it.

Not only that, it also has a cell volumizing effect, meaning it draws water into your muscles. This gives you the appearance of a much more muscular physique. This volumizing effect can also trigger growth hormones to increase protein synthesis too – again bigger muscles.



Fenugreek Improves Creatine Absorption

For years it has always been suggested that you take creatine with fruit juice. Why? Well the sugar content helps to shuttle creatine into your cells quicker. Using a high-carb drink such as grape juice has been found to spike your insulin levels which in turn opens up the door for your muscles to soak up the creatine.

One study published in the American Journal of Physiology found that 100 g of carbohydrate as part of a sports drink improved absorption of creatine by 60% [2]. This is an absolutely massive amount.

The problem is though that once you add up all of the calories from the sugar (which were taken 4 times per day) that’s nearly 1,500 kcal per day.  For anyone wanting to stay lean that’s a lot of incoming calories to deal with.

This is Where Fenugreek Comes in

At only 323 per 100 g, fenugreek proves to be an effective alternative to sugary fruit juice. It reduced the need for potentially unhealthy amounts of sugar in the diet and provides all of the antioxidant benefits of the herb.

A study by Taylor et al [3] investigated adding fenugreek to creatine over an 8-week period. 47 trained men were given a workout to follow and their diet was closely monitored.

In as little as 4 weeks the group saw improvements in muscle mass. In 8 weeks the group saw improvements in their maximal strength for both the bench press and leg press, with the fenugreek group seeing greater improvements when compared to creatine on its own.

They found that adding fenugreek seed extract to creatine had a significant effect on upper body strength when compared to creatine on its own. Not only that but body composition significantly improved too. 

fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates [3].

It appears that fenugreek’s ability to stimulate insulin release mimics the effect of simple sugars. This makes it a much better, low calorie and lower carb alternative to sweet and sugary sports or fruit-based drinks.


Key Point: Fenugreek combined with creatine can significantly boost strength and muscle mass. It is much more effective than using sugary carbohydrates.


Summary – Use fenugreek, not sugar with your creatine

Creatine is a supplement that will improve your strength, power output and muscle mass. When combined with sugary carbohydrates you absorb it better, meaning better results.

The problem is though that you could take in far too many calories and unhealthy amounts of simple sugar. Because fenugreek mimics carbohydrates it also helps to raise insulin, which in turn helps with creatine absorption. It is healthier too as it has less caloires, sugar and provides you with a number of essential nutrients.

Consider adding fenugreek to your stack ifyou are looking to boost testosterone, muscle mass and body composition.


TestoFuel

With its 100 mg fenugreek seed content, TestoFuel is a premium quality testosterone booster.

If you want to add slabs of muscle, boost energy and improve recovery then this natural supplement is your ticket to a better body.

TestoFuel is ideal for improving your performance both in and out of the gym, and helping you attain that all-important muscular physique.

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Contains all
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  • D-Aspartic Acid
  • Vitamin D
  • Oyster Extract

References

  1. Wilborn, C et al. Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. Int J Sport Nutr Exerc Metab. 2010; 20(6):457-65
  2. Green, AL. et al. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol 1996; 271(5 pt 1): E821-6
  3. Taylor, L et al. Effects of combined creatine plus fenugreek extract vs. creatine plus carbohydrate supplementation on resistance training adaptations. J Sports Sci Med. 2011; 10: 254-260

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