Fenugreek for Enhanced Athletic Performance
Performance benefits are not established beyond small proprietary-extract trials.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- Not established; resistance-training trials used 500-600 mg/day of standardised fenugreek extract with inconsistent performance results
- Expected timeframe
- Not established
Protocol
- form
- Not applicable
- duration
- Not applicable
- co factor
- Evidence is insufficient. Small trials of 500-600 mg/day standardised fenugreek extract alongside 8 weeks of resistance training have reported improvements in body composition and strength, but they are few, mostly industry-funded, small and inconsistent, and the training programme itself accounts for most of the change. One trial of fenugreek with creatine found effects comparable to creatine with carbohydrate, which speaks to creatine rather than fenugreek. Creatine monohydrate at 3-5 g/day, adequate protein at 1.6-2.2 g/kg and progressive overload have overwhelming evidence by comparison.
- titration
- Not applicable
- starting dose
- Not applicable as an established treatment
Evidence
What the studies say
No studies are yet linked to both Fenugreek and Enhanced Athletic Performance.
Safety
Caveats
Safety: fenugreek has anticoagulant properties - avoid with warfarin, DOACs, aspirin and clopidogrel, and stop two weeks before surgery. It lowers blood glucose and can compound diabetes medication, risking hypoglycaemia, which is a particular hazard around training. The soluble fibre reduces absorption of other oral medicines, so separate by two hours, and can cause significant bloating, wind and diarrhoea at effective doses. Contraindicated in pregnancy because of uterine-stimulant activity. Avoid with peanut or chickpea allergy. Expect a maple-syrup smell to sweat and urine. Athletes subject to testing should note that supplements marketed for testosterone are a recurrent source of contamination with undeclared anabolic agents - use only batch-tested products.
Less likely to help if
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.