Smoking is well known that you damage your heart, lungs and the immune system. For athletes and fitness-specific people, however, it also represents a serious threat to the growth of the muscles and physical performance. No matter whether their goal is to build muscle, improve endurance or maintain strength with age, impair smoking and reduce muscle efficiency.
This article explains how smoking affects muscle development and why stopping is a strong step towards permanent health and performance.
1. Smoking affects oxygen and nutrient levy on the muscles
Mechanism:
- Cigarette smoke contains Carbon monoxide (CO)What binds on hemoglobin More than oxygen and reduces the availability of oxygen in the blood.
- nicotine Causes Vasoconstrictionor narrowing of blood vessels, further limited Blood flow and nutrient levy Working muscles.
Effects:
- Reduced oxygen boundaries aerobic Energy generationImpairment of endurance and muscle amamina.
- Impair circulation delays Muscle repair and recoveryEspecially after strength training.
2. Smoking inhibits muscle protein synthesis (MPS)
Muscle growth is based on Protein synthesisThe process of building new muscle proteins after training. Smoking disturbs this important process:
- Inhibition of the Mtor -Wegwhich regulates protein synthesis in muscle cells.
- Increased production of Reactive oxygen species (ROS)Which leads to oxidative stress and cell damage.
A study by Montiel et al. (2020) came to the conclusion that smoking leads to it Reduced MPs Even after strength training, which means that smokers build Less muscles as a non -smoker under identical conditions.
3. Nicotine increases catabolic hormones
Nicotine stimulates that Sympathetic nervous systemincreasing levels of CortisolA hormone that is known for his Muscle waste (catabolic) Effects.
Results:
- Increased Muscle failure In times of stress or movement.
- Impaired muscle preservation during Calorie restriction Or aging.
4. Smoking disturbs the hormonal balance
The tobacco consumption was associated with Lower testosterone And Reduced growth hormone (GH) Level – two hormones that are essential for growth and recovery of muscles.
- Low testosterone reduces the ability to protein synthesis, libido and relaxation.
- Low gh hinders the mobile repair repair and the retention of lean tissue.
Chronic smoking can be blunt especially in men Anabolic Hormonal answers For resistance training.
5. Smoking reduces muscle strength and performance
Numerous studies report that smokers experience:
- Lower muscle strength (in particular the handle and strength of the lower extremity)
- Reduced muscle endurance
- Faster tiredness during training
Studies by Degens and Alway (2006) showed that even young adult smokers showed an impaired muscle function, lower performance and slower contractile relaxation.
6. Delayed muscle recovery
Muscle recovery depends on:
- Inflammatory resolution
- Mobile repair
- New protein formation
Smoking all three slows down:
- Reduction of blood flow to muscle tissue
- Suppression of the immune meter function
- Disorder of the conversion of collagen and connective tissue
This leads to Longer cathedral (delayed start of sore muscles) and increased risk of injury.
7. Smoking accelerates sarcopenia and muscle loss
Sarcopenia is the age -related decline in muscle mass and function. Smokers have a higher risk due to:
- Chronic inflammation
- Hormonal imbalances
- Lower physical activity level
- Increased oxidative stress
A meta -analysis from 2017 came to the conclusion that smoking accelerated Muscle atrophy And affect the power, especially among aging adults and seated people.
Key to take away: Why smokers have to deal with muscle development
| factor | Smoking |
|---|---|
| Oxygen supply | Due to CO and vasoconstriction, reduced |
| Protein synthesis | Dulled by MTOR disorder |
| Testosterone/GH values | Reduced |
| recreation | Slower, with greater pain and tissue damage |
| Muscle mass & strength | Reduced profits compared to non -smokers |
| Aging and sarcopenia risk | Increased |
Diploma
Smoking sabotage their ability to build muscle, wait and recover. The harmful effects extend from hormonal oppression and poor circulation to reduced anabolic signals and increased muscle breakdown. The stopping smoking not only benefits your heart and lungs, but also forms a strong basis for Optimal muscle development, performance and long -term 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
- Degen h, always se. The skeletal muscle function and hypertrophy are impaired by cigarette cubes. Journal of Applied Physiology. 2006; 100 (1): 197–203.
- Petersen amw, Pedersen Bk. The anti -inflammatory effect of movement. Journal of Applied Physiology. 2005; 98 (4): 1154–1162.
- Reddy LV, et al. Smoking impact on muscle strength and tiredness in young adults. Int j Physiol. 2017; 5 (1): 40–44. https://doi.org/10.5958/2320-608x.2017,00010.1
