|Image 1: Dried Fenugreek seeds|
(image from Wikipedia)
If you still insist to maximize creatine uptake, though, you might be interested in the results of a recent study of a recent study by Taylor et al. (Taylor. 2011), which found that meager 3.5g creatine + 900mg of Fenugreek extract produced the same increases in lean body mass as the combination of 3.5g creatine + 70g of dextrose in an 8-week 4-day-per-week resistance training regimen (upper/lower split with 3 sets of 10 and 3 sets of 8 reps in weeks 1-4 and 4-8, respectively).
|Figure 2: Effects of 8 weeks resistance training on Body composition in control, dextrose + creatine and fenugreek + creatine groups (data adapted from Taylor. 2011)|
|Figure 2: Strength gains after 8 week resistance training in control, creatine + dextrose and creatine + fenugreek groups (data adapted from Taylor. 2011)|
On a side note: Did you see that even the dextrose group lost body-fat? This should make all you no-carbers and sugar-haters re-evaluate whether or not you can transfer advice on macronutrient composition from housewifes to athletes. And, this one goes out to all the "hardgainers" out there, a mean increase of 4 pounds in lean mass for both creatine groups in the course of eight weeks already is a huge success! 1 pound of lean mass a week is a tremendous amount of muscle to build - so don't make the mistake to fall for the advertisment-claims (or should I write "lies") in the glossy ads in your favorite muscle mag.