JOURNAL OF SPORTS SCIENCE & MEDICINE
EFFECTS OF COMBINED CREATINE PLUS FENUGREEK EXTRACT VS. CREATINE PLUS CARBOHYDRATE SUPPLEMENTATION ON RESISTANCE TRAINING ADAPTATIONS
Lem Taylor1,2, Chris Poole3, Earnest Pena1, Morgan Lewing1, Richard Kreider4, Cliffa Foster1 and Colin Wilborn1,2
1Human Performance Lab, and 2Exercise Biochemistry Lab, Department of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA, 3Applied Biochemistry and Molecular Physiology Laboratory, Department of Health and Exercise Science, University of Oklahoma, Norman, OK, USA, 4Exercise and Sport Nutrition Laboratory, Department of Health and Kinesiology, Texas A&M University, TX, USA
© Journal of Sports Science and Medicine (2011) 10, 254 - 260
|The purpose of this study was to evaluate the effects of combined
creatine and fenugreek extract supplementation on strength and body composition.
Forty- seven resistance trained men were matched according to body weight
to ingest either 70 g of a dextrose placebo (PL), 5 g creatine/70 g of dextrose
(CRD) or 3.5 g creatine/900 mg fenugreek extract (CRF) and participate in
a 4-d/wk periodized resistance-training program for 8-weeks. At 0, 4, and
8-weeks, subjects were tested on body composition, muscular strength and
endurance, and anaerobic capacity. Statistical analyses utilized a separate
3X3 (condition [PL vs. CRD vs. CRF] x time [T1 vs. T2 vs. T3]) ANOVAs with
repeated measures for all criterion variables (p < 0.05). No group x
time interaction effects or main effects (p > 0.05) were observed for
any measures of body composition. CRF group showed significant increases
in lean mass at T2 (p = 0.001) and T3 (p = 0.001). Bench press 1RM increased
in PL group (p = 0.050) from T1-T3 and in CRD from T1-T2 (p = 0. 001) while
remaining significant at T3 (p < 0.001). CRF group showed a significant
increase in bench press 1RM from T1-T2 (p < 0.001), and also increased
from T2-T3 (p = 0.032). Leg press 1RM significantly increased at all time
points for PL, CRD, and CRF groups (p < 0.05). No additional between
or within group changes were observed for any performance variables and
serum clinical safety profiles (p > 0.05). In conclusion, creatine plus
fenugreek extract supplementation had a significant impact on upper body
strength and body composition as effectively as the combination of 5g of
creatine with 70g of dextrose. Thus, the use of fenugreek with creatine
supplementation may be an effective means for enhancing creatine uptake
while eliminating the need for excessive amounts of simple carbohydrates.
Key words: Fenugreek, creatine, supplementation, performance adaptations.
Creatine monohydrate is one of the most commonly ingested and
researched sports supplements today and is a popular aspect of sports
nutrition and ergogenic aids. Its role as an aid to supply additional
substrates for the phosphocreatine system gives creatine a favorable position
in the supplementation regimen of many athletes, especially power athletes
such as weightlifters and football players. The creatine molecule serves
as a phosphate donor during high intensity exercise which allows for the
energy restoration and maintenance of high power output for skeletal muscles
(Greenhaff and Bodin, 1994).
Higher amounts of creatine in skeletal muscle further increase the molecule's
effects on high energy demanding endeavors, thus increasing the level
of absorption into the skeletal muscle is an important issue when supplementing
creatine. Continuing efforts are being made to find various methods that
will maximize creatine absorption and retention, thus enhancing creatine's
ergogenic benefits in sport-specific applications.
approach to the problem
major findings of this study suggest that combining 900 mg of a commercially
available fenugreek extract with 3.5 grams of creatine for eight weeks
in conjunction with a structured resistance training program can significantly
impact strength and body composition in resistance trained males as effectively
as combining 5g creatine with 70g dextrose. At the conclusion of the study,
both creatine supplementation groups demonstrated significant increases
in bench press 1RM, leg press 1RM, and lean mass, while only comparable
increases in leg press 1RM were observed in the dextrose placebo group.
With only minimal differences existing between the two creatine groups
on body composition and performance parameters, our results demonstrate
that ingesting fenugreek in combination with creatine monohydrate may
be an effective strategy for improving creatine uptake similarly to dextrose
without having to ingest large amounts of simple carbohydrates. However,
we acknowledge that without direct measures of creatine content in muscle
via biopsy or magnetic resonance spectroscopy, we are speculating.
|In conclusion, combining 900 mg of a commercially available fenugreek extract with 3.5 grams of creatine for eight weeks in conjunction with a structured resistance training program can significantly impact strength and body composition in resistance trained males as effectively as combining 5g creatine with 70g dextrose. This alternative creatine supplementation strategy may prove beneficial to certain populations concerned with the negative implications of consuming large quantities of simple carbohydrates. These findings are novel to the respect that no studies have previously investigated the effects of fenugreek extract in combination with creatine monohydrate on performance measures.|
|This work was funded by Indus Biotech™ and conducted by researchers in the Exercise and Sport Science Department in the Human Performance Laboratory at the University of Mary Hardin-Baylor.|
Employment: Assistant Professor of Exercise Physiology and the Director of the Exercise Biochemis
Research interest: Skeletal muscle adaptation following various forms of exercise, supplementation, and nu
Research interest: Cellular, molecular, and endocrine responses to various forms of exercise in young and elderly populations and sport nu
Employment: Head Baseball Coach at
Research interest: Performance nu
Employment: Teacher and Coach at
Research interest: His research interests are the cellular, molecular, and endocrine responses to resistance
Employment: Professor, Department Head, and Thomas A. and Joan Read Endowed Chair for Disadvantaged Youth in the Department of Health & Kinesiology at Texas A&M University. Dr. Kreider also directs the Exercise & Sport Nu
Research interest: Exercise and sport nu
Employment: Chairperson and a Professor of Exercise and Sport Science at the University of Mary Hardin-Baylor.
Research interest: Aerobic
Employment: Assistant Professorof Exercise Science & Director of the Human Performance Lab, at the University of Mary Hardin-Baylor.
Research interest: The effects of sport supplements and exercise on body composition, metabolism, and performance.