For the study, researchers assigned 49 men (all of whom regularly strength-trained) to one of two groups: The first group took 500 mg of fenugreek extract in supplement form each day, while the second group took a placebo. Throughout the eight-week study, all subjects also participated in a four-day-per-week strength-training program (including two upper-body and two lower-body workouts each week). At the end of the study, members of the fenugreek group showed a greater increase in lean body mass (as well as a greater reduction in body fat percentage).
Long used in ayurveda (the traditional medicine of India), fenugreek has also been found to fight insulin resistance, lower cholesterol levels, and enhance liver health in tests on animals. To date, few clinical trials have tested fenugreek's health effects.