For many people, kicking smoking is one of the most challenging habits to quit. But one of the most effective ways to stick to your pledge is by finding a reason that motivates you enough during the more difficult days.
For those who enjoy working out and building muscle, either for their self-esteem or competitive reasons, the negative effects of smoking and nicotine can significantly impact their performance in many harmful ways. Here’s how.
The Effects Of Smoking & Nicotine On Bodybuilding
Increased Heart Rate
Smokers have significantly higher resting HR values than non-smokers, which can significantly affect the outcome of your exercise in multiple ways. Because your heart has to work harder to achieve the necessary circulation your body needs, it causes you to use more energy during your workouts.
The increase in heart rate and the consequent increase in blood pressure both contribute to diminished blood flow levels, which reduce your overall performance when completing a workout. If your exercise regime is specifically created to encourage muscle growth, your reduced performance will naturally yield less muscle gain compared to a nonsmoker.
Reduces Endurance
Cigarettes and cigarette smoke contain a plethora of harmful chemicals and components that negatively impact your general health in multiple ways, including diminishing your overall energy levels. The increased strain on your heart and lungs, combined with the ‘high’ you get from smoking, will leave you feeling less energetic with lowered endurance levels.
These reduced levels will prevent you from performing longer workouts or increasing the intensity of your existing weight-lifting routine, forcing you to cut your exercise short, limiting the weight and number of repetitions you can perform and shortening the time you spend developing muscles.
Lowers Oxygen Levels
Your muscle growth is directly affected when your muscles are deprived of oxygen. When you smoke, you reduce the flow of oxygen to your muscles in two main ways. First, when you decrease blood flow to your muscles, you limit their exposure to the oxygen naturally found in the blood.
Secondly, smokers produce more phlegm than nonsmokers, further hindering your respiratory system. The reduction in respiratory activity will limit the amount of oxygen entering your bloodstream, and your already-diminished blood flow will carry even less oxygen once it reaches your muscles.
Furthermore, the carbon monoxide present in cigarette smoke bonds with haemoglobin molecules in your blood, replacing oxygen molecules. Tar found in cigarettes also accumulates in your airways and limits the amount of air you can take in when breathing. Additionally, it reduces your lungs’ natural cleansing mechanism, allowing other pollutants to collect and diminish airflow.
Lowers Testosterone Levels
When trying to build muscle, having normal or high levels of testosterone is hugely beneficial. Smoking has the potential to damage the cells in the body responsible for producing testosterone hormones. This will interfere with your body’s natural production of this hormone and lower your levels.
Because testosterone plays a significant role in controlling muscle growth from exercise and direct muscle training, lowering your levels through smoking will noticeably hamper your results.
All this said, it should be noted that there is some research out there that suggests nicotine may actually increase testosterone levels, though no scientific consensus has been reached.
Dependency Treatment
Whether you are trying to eliminate smoking or even need motivation on how to quit vaping, understanding the harm you do to your body while indulging in this habit will help you stay motivated and dedicated to your journey.
For those who want to kick their smoking habit and nicotine dependency, there are multiple treatments that can effectively aid in supporting your journey to quitting. If you are unsure where or how to begin, it is best to consult your local GP, who can assess your current health and recommend effective treatments based on your personal circumstances.
Nicotine Replacement Therapy
Nicotine replacement therapy, or NRT, gives people a small amount of nicotine that attaches to the body’s nicotine receptors, providing a slight boost and lowering any cravings you may have. As your body becomes more accustomed to the smaller levels of nicotine, the dosage is gradually reduced until you no longer experience cravings.
NRTs are available in multiple different forms, including nicotine patches, sprays, lozenges, or gum. Any form that is FDA-approved is considered the least harmful type of nicotine product available.
Counselling & Support
Research into nicotine addictions and treatments suggests that a combination of NRT or medication taken alongside behavioural treatment or counselling is the most effective way to quit smoking for good.
People may choose to speak with certified mental health professionals for advice or seek psychotherapy, such as cognitive behavioural therapy, for more specialised treatment. Furthermore, many self-help materials are available to help you quit.
Medication
If you have made the decision to quit smoking, meeting with your local GP to discuss possible medications to help you in your journey can be an additional route to quit for good. Bupropion is a medication that affects the brain chemicals and is considered to be as effective as NRT in helping people stop.
Additionally, varenicline is an alternative medication that stimulates specific nicotine receptors but to a lesser extent than nicotine. For many, it is a more effective choice than bupropion.
The Bottom Line
The detrimental effects of smoking on bodybuilding are clear and multifaceted, impacting everything from cardiovascular health to muscle oxygenation and hormonal balance. While the journey to quit smoking can be daunting, the benefits for those dedicated to fitness and muscle growth are undeniable. With a range of cessation aids, from nicotine replacement therapies to professional counselling and medications, there is a support system available for every individual’s needs.
By making the decision to quit smoking, you not only choose to enhance your bodybuilding results but also invest in a healthier, more vibrant life. Remember, every step taken towards quitting is a step towards achieving your peak physical potential and well-being.
*The information provided in this article is for educational and informational purposes only and is not intended as medical advice. The effects of smoking on bodybuilding and the efficacy of the treatments mentioned can vary from person to person. It is important to consult with a healthcare professional before making any decisions about smoking cessation, starting any new treatment, or altering your exercise or health regimen.
The content in this article does not substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or treatment.*