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Smoking is known to damage the heart, lungs and immune system. However, for athletes and those with competence, this also poses a serious threat to muscle growth and physical performance. Whether your goal is to build muscle, strengthen endurance or maintain strength as you age, smoking can interfere with recovery and reduce muscle efficiency.
This article explains how smoking affects muscle development and why withdrawal is a powerful step towards lasting health and performance.
1. Smoking can damage the delivery of oxygen and nutrients to muscles
mechanism:
- Cigarette smoke contains Carbon monoxide (CO),and Hemoglobin It is stronger than oxygen and reduces the oxygen utilization rate in the blood.
- nicotine reason Vascular contractionThe stenosis of blood vessels further restricts Blood flow and nutrition delivery Working muscles.
Influence:
- Reduce oxygen limit Aerobic exercise Energy productionimpairs endurance and muscle endurance.
- Loss of circulation delay Muscle repair and recoveryespecially after resistance training.
2. Smoking inhibits muscle protein synthesis (MPS)
Muscle growth dependence Protein synthesisthe process of establishing new muscle protein after exercise. Smoking by:
- inhibition mtor pathwayregulates protein synthesis in muscle cells.
- Increase yield Reactive oxygen species (ROS)resulting in oxidative stress and cell damage.
Montiel et al. (2020) concluded that smoking causes MPS reduction Even after resistance training, it means that smokers build Less muscle than non-smokers under the same conditions.
3. Nicotine enhances catabolic hormones
Nicotine irritation Sympathetic nervous systemincreased level Cortisola hormone Waste of muscles (catabolic) Effect.
result:
- Increase Muscle collapse During stress or exercise.
- Muscle preservation disorders Caloric limit Or aging.
4. Smoking destroys hormone balance
The use of tobacco and Lower testosterone and Growth hormone (GH) decreases Levels – Two hormones are crucial for muscle growth and recovery.
- Low testosterone Reduces protein synthesis, sexual desire and recovery ability.
- Low GH Reduce cell repair and retain lean tissue.
Especially in men, long-term smoking may be dull Anabolic Hormonal reaction Resistance training.
5. Smoking reduces muscle strength and performance
Numerous studies have reported that smokers have experienced:
- Reduce muscle strength (especially grip and lower limb strength)
- Reduced muscle endurance
- Faster fatigue during exercise
Degens and Alway (2006) study found that even young adult smokers showed impaired muscle function, lower power output and slower contraction recovery.
6. Delay muscle recovery
Muscle recovery depends on:
- Inflammation resolution
- Cell repair
- New protein formation
Smoking slows down these three:
- Reduce blood flow to muscle tissue
- Inhibit immune cell function
- Interfere with collagen and connective tissue remodeling
This leads to Longer DOM (delayed onset of muscle soreness) And increases the risk of damage.
7. Smoking can accelerate sarcopenia and muscle loss
Sarcopenia is an age-related decline in muscle mass and function. Smokers have higher risks:
- Chronic inflammation
- Hormonal imbalance
- Reduce physical exercise levels
- Increased oxidative stress
A 2017 meta-analysis concluded that smoking will accelerate Muscle atrophy and impairs the retention rate of strength, especially among aging adults and sedentary individuals.
Key Points: Why smokers struggle with muscle development
| factor | The effects of smoking |
|---|---|
| Oxygen supply | Reduced due to CO and vasoconstriction |
| Protein synthesis | Blunt due to MTOR damage |
| Testosterone/GH levels | reduce |
| recover | Slower, soreness and tissue damage |
| Muscle mass and strength | Reduced benefits compared to non-smokers |
| Risk of aging and sarcopenia | Increase |
in conclusion
Smoking destroys your ability to build, maintain and restore muscles. Detrimental effects cover hormone inhibition and poor circulation, to reduced anabolic signaling and enhancement of muscle breakdown. Smoking quit not only benefits your heart and lungs Optimal muscle development, performance and long-term fluidity.
refer to
- Montiel V et al. Smoking and Muscle Waste: Narrative Comments. Clinical nutrition. 2020; 39(6):1661–1670. https://doi.org/10.1016/j.clnu.2019.08.022
- Degens H, Elway SE. Skeletal muscle function and hypertrophy are damaged by cigarette smoke exposure. Journal of Applied Physiology. 2006; 100(1):197–203.
- Petersen AMW, Pedersen BK. Anti-inflammatory effects of exercise. Journal of Applied Physiology. 2005; 98(4):1154–1162.
- Reddy LV, etc. The effect of smoking on muscle strength and fatigue in young people. Int J Physiol. 2017; 5(1):40–44. https://doi.org/10.5958/2320-608x.2017.00010.1
