Smoking is widely known to damage the heart, lungs and the immune system. However, for athletes and individuals concerned with physical form, it is also a serious threat to muscle growth and physical performance. Whether your goal is to develop muscles, improve endurance or maintain strength with age, smoking interferes with recovery and reduces muscle efficiency.
This article explains how smoking has an impact on muscle development and why quitting smoking is a powerful step towards health and sustainable performance.
1. Tobicism alters oxygen and the delivery of nutrients to muscles
Mechanism:
- Cigarette smoke contains carbon monoxide (CO)binding to hemoglobin More strongly than oxygen, reducing the availability of oxygen in the blood.
- Nicotine causes vasoconstrictionor narrowing blood vessels, still limiting blood flow and nutrient delivery to the working muscles.
Impact:
- Reduced oxygen limits aerobic energy productionalteration of endurance and muscle endurance.
- Altered traffic delays Muscle repair and recoveryEspecially after training in resistance.
2. Smoking inhibits the synthesis of muscle proteins (MPS)
Muscle growth is based on protein synthesisThe process of building new muscle proteins after exercise. Smoking disrupts this vital process through:
- Inhibition of MTOR trackwhich regulates the synthesis of proteins in muscle cells.
- Increased production of reactive oxygen species (ROS)leading to oxidative stress and cellular damage.
A study by Montiel et al. (2020) concluded that smoking leads to Reduced MPS Even after training in resistance, which means that smokers are built Less muscle that non-smokers under identical conditions.
3. Nicotine raises catabolic hormones
Nicotine stimulates the sympathetic nervous systemgrowing levels of cortisola hormone known for its Muscle relaxation (catabolic) Effects.
Results:
- Increase muscle depression during periods of stress or exercise.
- Preservation of altered muscles during caloric restriction or aging.
4. Smoking disrupts hormonal balance
Tobacco consumption has been associated with drop in testosterone And Reduced growth hormone (GH) Levels – Two hormones essential for muscle growth and recovery.
- Low testosterone Reduces protein synthesis, libido and recovery capacity.
- Low GH obstruct cell repair and lean tissue retention.
In men in particular, chronic smoking can blunt anabolic hormonal responses to resistance training.
5. Smoking reduces muscle strength and performance
Many studies report that smokers live:
- Lower muscular strength (in particular the adhesion and resistance of the lower limbs)
- Decrease in muscle endurance
- Faster fatigue during exercise
Research from Degens and Alway (2006) has revealed that even young adult smokers have shown an altered muscle function, lower power of power and slower contractile recovery.
6. Delayed muscle recovery
Muscle recovery is based on:
- Inflammation resolution
- Cell repair
- New protein formation
Smoking slows the three by:
- Reduce blood flow to muscle tissues
- Deletion of the function of immune cells
- Interfere with the remodeling of the collagen and connective tissue
It results Longer Dom (late muscular pain) And an increased risk of injuries.
7. Smoke accelerates sarcopenia and muscle loss
Sarcopenia is the decline linked to the age of muscle mass and function. Smokers run a higher risk due to:
- Chronic inflammation
- Hormonal imbalance
- Lower physical activity levels
- Increase in oxidative stress
A meta-analysis of 2017 concluded that smoking accelerates muscular atrophy And alter the retention of strength, especially in aging adults and sedentary individuals.
Taken to remember: why smokers find it difficult to develop muscle
| Postman | Effect of smoking |
|---|---|
| Oxygen supply | Decreased due to CO and vasoconstriction |
| Protein synthesis | Blushed via MTOR disturbances |
| Testosterone / GH levels | Diminished |
| Recovery | Slower, with greater pain and tissue lesions |
| Muscle mass and strength | Reduced gains compared to non-smokers |
| Aging and risk of sarcopenia | Increase |
Conclusion
Smoke sabotage your ability to build, maintain and recover muscles. The harmful effects extend from hormonal abolition and poor circulation to reduced anabolic signaling and increased muscle degradation. Stop smoking does not only benefit your heart and your lungs, but also throws a strong base for Optimal muscle development, long -term performance and mobility.
References
- Montiel V, et al. Smoking and muscle waste: a narrative review. Clinical nutrition. 2020; 39 (6): 1661–1670. https://doi.org/10.1016/j.clnu.2019.08.022
- Degens h, always se. The function of skeletal muscles and hypertrophy are compromised by exposure to cigarette smoke. Journal of Applied Physiology. 2006; 100 (1): 197-203.
- Petersen Amw, Pedersen BK. The anti-inflammatory effect of the exercise. Journal of Applied Physiology. 2005; 98 (4): 1154–1162.
- Reddy LV, et al. Effect of smoking on muscle strength and fatigue in young adults. Int j physiol. 2017; 5 (1): 40–44. https://doi.org/10.5958/2320-608x.2017.00010.1
