Get maximal benefits from creatine supplementation by combining it with Fenugreek—an herb that is known to aid digestion and manage glucose levels—and avoid the need to ingest excess carbohydrates. Creatine has long been established as an effective supplement for increasing the supply of phosphocreatine in the body, thereby aiding your ability to train at a high intensity for longer periods due to increased energy substrate levels. Taking fenugreek with creatine is now known to be as effective as combining creatine with simple carbohydrate, a mixture that increases the level of creatine absorption by as much as 60 percent over taking creatine alone. This is good news for people who want to limit high carb intake and cut added calories.
A new study from the Human Performance Lab at Texas A&M found that because fenugreek has a hypoglycemic effect, combining it with creatine supplementation is just as effective as taking a creatine-carbohydrate mixture for increasing maximal strength and lean body mass. In fact, researchers found that the creatine-fenugreek combo increased upper body strength and lean mass over a short training period of four weeks, while the creatine-carb supplement led to no short-term increases. Both supplementation protocols saw similar overall strength and lean body mass increases over the entire eight week research period.
To get the most out of your workout, combine 900 mg of fenugreek with 3,500 mg of creatine and avoid excess carbohydrates.
Get your fenugreek and creatine supplements: Fenuplex offers 1,000 mg in two capsules and Beta Alanine Supreme will fulfill all your creatine needs
Reference: Taylor, L., Poole, C., Pena, E., Lewing, M., Kreider, R., Wilborn, C. Effects of Combined Creatine Plus Fenugreek Extract Vs. Creatine Plus Carbohydrate Supplementation on Resistance Training Adaptations. Journal of Sports Science and Medicine. 2011. 10, 254-260.
Copyright ©2011 Charles Poliquin