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Fenugreek for bodybuilding

 Fenugreek For bodybuilding


Fenugreek is an edible plant whose seeds can be used as spices but also whose leaves can be consumed. It is a plant whose use goes back to ancient times since it is known that the Egyptians already used it, either for the aromas it gives off or to perfume dishes.

One allots to the fenugrec the faculty to increase the appetite but some also lend him virtues to fight the infections and to look after various pathologies. One finds it besides in the list of the substances being used with the Ayurvedic and Chinese medicines.

More recently, fenugreek has been the center of scientific research focusing on the action it seems to produce on the secretion of insulin. An interesting effect in the treatment of diabetes but which can also have its utility in the sporting field.

Effects of Fenugreek


The most known use of fenugreek, apart from the culinary field, is its consumption with the aim of opening the appetite. Indeed, it has been proven and empirically demonstrated that the use of fenugreek has aperitive virtues. Consequently, it is possible to use fenugreek when one wishes to gain weight but the appetite misses or when it is necessary to eat much, like certain sportsmen must, in particular in the field of the musculation.

But it can also be interesting to take it in certain periods of illness when the desire to eat is not there.


This is a more recent discovery but one that is of great interest to researchers as it could represent a solution in the treatment of type 2 diabetes. Indeed, fenugreek contains a substance absent in mammals and which is called 4-hydroxyisoleucine. It is this amino acid which seems to take the greatest part in the action of fenugreek on insulin. Taken during a meal, it makes it possible to boost the secretion of insulin and the sensitivity of the organization with this hormone. Result, the synthesis of carbohydrates is improved. When one knows that diabetes is precisely characterized by a reduction of the sensitivity to insulin, one understands the interest of the researchers for the fenugrec.

It is also an interesting effect for the sportsman since, after a sporting session, this one will seek to quickly rebuild its reserves of glycogen. Now fenugreek seems to be able to optimize this synthesis of glycogen and to improve the anabolic response.

Unfortunately, although the studies tend to show real effects of fenugreek on insulin, the good quality trials are rare and the methodologies diverge. The studies on animals are promising but it will be necessary to wait to be certain of the effectiveness of fenugreek on the man.


During preliminary studies on diabetics, fenugreek allowed to reduce the levels of bad cholesterol as well as blood triglycerides. But these results are not sufficient to bring a conclusion. Moreover the methodology used was not perfect and thus leaves doubt. But as studies on animals have indeed proved the effects of fenugreek on cholesterol and triglycerides, researchers are keeping an eye on this plant which could contribute to the treatment of people suffering from metabolic syndrome or obesity.


The use of fenugreek has been recognized to cure inflammations by means of poultices. These effects extend to rheumatic and neuralgic pains and can also be applied to skin inflammations.

At what dosage ?


It is possible to use fenugreek in various forms, but the most practical is the capsules containing fenugreek powder from the seeds.

You should take 500 to 1000 mg of fenugreek a maximum of 6 times a day.

It is also possible to use a tincture (1:5) at a rate of 10 ml or a fluid extract (1:1) at a rate of 1 to 2 ml, and this 3 times a day.

Another less practical possibility is to soak 500mg of seeds in about 150ml of fresh water. After 3 hours of maceration, filter and drink the drink. This can be repeated up to 12 times a day. It may take several days before the first effects appear.


Given the lack of solid information on the subject, it is difficult to prescribe an effective dosage and any use in a case of diabetes must be the subject of a visit to the doctor.

Nevertheless, in a sports context, it can be interesting to add some to a snack just after a training session.


Various methods can be used to treat inflammation.

First of all, it is possible to mix fenugreek directly into the bath water at a rate of 50g of seed powder.

But it is also possible to place poultices on the inflammation by mixing 50g of fenugreek powder with 1liter of water. In a short time, a paste will form and it will be possible to apply it. Finally, a few drops of tincture can be applied to the affected area and massaged in.

Side effects

Fenugreek does not seem to have any toxicity and causes few side effects. However, it is possible to experience intestinal problems after too much consumption of fenugreek, due to the fiber content of the seeds.

Fenugreek can also cause allergic reactions in some people. It should also be noted that fenugreek can give a particular smell to sweat.

In case of medical treatment, it is better to make an appointment with the doctor before using fenugreek because it could enter in interaction with this treatment.

Finally, two warnings are to be followed:

  • The diabetics must absolutely take into account the opinion of their doctor before using fenugreek. This one will perhaps have to adapt the dosage of the diabetic treatment.
  • Pregnant women should not consume too much fenugreek. Indeed, this one was used traditionally to facilitate the childbirth.


As we have seen, fenugreek increases the appetite, which can be more in the practice of the musculation during a gain of mass. We remind you that stuffing yourself with supplements is of little use if you don't have good nutrition and proper training. Also, gaining muscle or weight often involves changing your eating habits and lifestyle.
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