Fenugreek Extract for Increased Muscle Mass and Strength during Calisthenics

by | Jun 4, 2020 | 2020, Botanicals, Fenugreek, Fitness and Exercise

Written by Joyce Smith, BS. Supplementation with a patented fenugreek extract called Testofen® increased strength and muscle mass in the participating subjects compared to the placebo group.

fenugreekHerbal formulations, including have been used extensively by exercise enthusiasts to increase muscle mass, aerobic capacity and stamina and overall physical performance 1,2. While resistance training improves muscle mass by activating protein synthesis 3, improved muscle mass enhances exercise performance by accelerating metabolism and fat burning. 4 Even regular exercise can have significant benefits to overall health. These include improvements in insulin sensitivity and blood lipid profiles, improved mood, cognition and sleep patterns, and even better appetite control. 4,5

Trigonella foenum-graceum, commonly known as fenugreek, is an annual plant of over 100 phytochemical constituents whose leaves and seed are used in cooking and Ayurvedic formulations. Fenugreek is known for its many health benefits which include reducing menopausal symptoms, decreasing fasting blood sugar and insulin, and supporting healthier lipid profiles 6,7. The researchers hypothesized that supplementation with a proprietary Fenugreek extract would lead to improvements in body composition, muscle performance and endurance, functional threshold power, and sex hormones following participation in an 8-week calisthenic program. Therefore, in a randomized, placebo controlled, double-blind study 8, 138 males, non-smokers (25-47 years of age, BMI 18.5 and 29.9) supplemented daily for eight weeks with either 600 mg of Testofen®, 300 mg of Testofen®, or placebo. Researchers measured muscle strength and endurance, functional threshold power, body composition, and sex hormones at baseline, week 4, and week 8. All participants completed a whole-body calisthenic program three times per week for the eight-week duration. Primary outcomes were changes in muscle strength and endurance: secondary outcomes were lean muscle mass, fat mass and % body fat and changes in testosterone levels.

While all three groups improved their maximal leg press from baseline to 8 weeks, both the 600 mg and 300 mg Testofen® groups improved more than the placebo group (P< 0.05). While both intervention (Testofen®) groups saw significant improvements in maximal leg presses compared to placebo, participants in the 600 mg group had a decrease in body mass of 1.2 kg, a decrease in body fat of 1.4%, and an increase in lean mass of 1.8% at the end of 8 weeks. The 600 mg group also significantly increased their testosterone levels from baseline to 8 weeks by 1.3nmol/mL, while in the 300 mg group testosterone remained unchanged.

Study results suggest that Testofen® may have benefit as an ergogenic aid for those who want to improve their physical endurance and body composition beyond what might be achieved through exercise alone. Testofan® may also be of benefit as an adjunct to exercise training for many sports and activities where increased physical endurance is desired. In addition, it may be useful in managing sarcopenia that is so prevalent in aging populations. The hormone testosterone is important for muscle strength and performance in women; therefore, researchers suggest additional studies that explore the potential benefits of Fenugreek extract for women.

Source: Rao, Amanda J., Alistair R. Mallard, and Ross Grant. “Testofen® (fenugreek extract) increases strength and muscle mass compared to placebo in response to calisthenics. A randomized control trial.” Translational Sports Medicine.

Posted June 4, 2020.

Joyce Smith, BS, is a degreed laboratory technologist. She received her bachelor of arts with a major in Chemistry and a minor in Biology from  the University of Saskatchewan and her internship through the University of Saskatchewan College of Medicine and the Royal University Hospital in Saskatoon, Saskatchewan. She currently resides in Bloomingdale, IL.

References:

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