Smoking is widely known to damage the heart, lungs and immune system. However, for athletes and mental individuals, it also pose a serious threat to muscle growth and physical performance. Whether your goal is to build muscle, enhance endurance, or maintain strength with age, smoking interferes with healing and reduces muscle efficiency.
This article explains how smoking affects muscle growth and why quitting smoking is a strong step towards health and permanent performance.
1. Smoking weakens oxygen and the delivery of nutrients to the muscles
Mechanism:
- It contains cigarette smoke Carbon monoxide (CO)Who is associated with it Hemoglobin More powerful than oxygen, which reduces the availability of oxygen in the blood.
- Nicotine Causes VasoconstrictionOr narrowing blood vessels, more limit Blood flow and nutrient delivery To make muscles.
impact:
- Low boundaries of oxygen Aerobic Power productionWeakening endurance and muscle endurance.
- Delay blood circulation weakness Muscle repair and recoveryEspecially after the resistance training.
2. Smoking prevents the synthesis of muscle protein (MPS)
Muscle growth depends on ProteinThe process of building new muscle proteins after exercise. Smoking disrupts this vital process through:
- Discharge Mtor trackIt regulates protein synthesis in muscle cells.
- Increase production Types of interactive oxygen (ROS)Which leads to oxidative stress and cellular damage.
A study conducted by Montel and others. (2020) concluded that smoking leads to Low deputies Even after training in the resistance, meaning that smokers build Lower muscle It is not smokers under similar circumstances.
3. Nicotine raises the intended hormones
Nicotine stimulates The friendly nervous systemIncrease levels CortisolHormone known Steeling muscles (identity) Archeology.
results:
- more Muscle collapse During periods of stress or exercise.
- Poor muscle preservation while Calibour restriction Or aging.
4. Smoking hormonal balance disrupts
The use of tobacco has been associated with Decreased testosterone and Decreased growth hormone (GH) Levels – hormones are necessary for muscle growth and recovery.
- Decreased testosterone Reduces protein synthesis, sexual desire, and the ability to recover.
- GH decrease Cellular repair and lean tissue retention hinder.
In males in particular, chronic smoking may be sharp Anabolism Hormone responses To train resistance.
5. Smoking reduces muscle strength and performance
Several studies indicate that smokers are testing:
- Decreased muscle strength (Especially the grip and strength of the lower limbs)
- Decreased muscle tolerance
- Faster fatigue during exercise
Research from Degens and Alway (2006) found that even young adult smokers showed twice the function of muscles, low energy output, and slow recovery.
6. The delay of muscle recovery
Muscle recovery depends on:
- Inflammation decision
- Cellular repair
- The formation of the new protein
Smoking slows the three:
- Reducing blood flow to muscle tissue
- The function of the immune cell function
- Interfering in the re -display of collagen and reshaping the connective tissue
This results in Long tallest task (delayed muscle soreness) And the increased risk of infection.
7. Smoking rushes sarcopinia and muscle loss
Sarkopinia is a lifetime -related decrease in muscle mass and function. Smokers are at greater risk due to:
- Chronic
- Hormonal imbalances
- Low levels of physical activity
- Increased oxidative stress
A twin analysis of 2017 concluded that smoking is accelerating Muscle atrophy Power retention is weakened, especially in adult aging and stable individuals.
Main meals: Why are smokers struggling with muscle development
| factor | Smoking effect |
|---|---|
| Oxygen supply | Decreased due to Co and Vasocritint |
| Protein | Fear by disrupting mtor |
| Testosterone levels/GH | Decline |
| restoration | Late, with more pain and tissues |
| Muscle mass and strength | Reduced gains compared to non -smokers |
| The risks of aging and Sarcopenia | more |
conclusion
Smoking smokes your ability to build, preserve muscles. The harmful effects extend from hormonal suppression and weak blood circulation to reduce the anabolic signals and increase muscle breakdown. Quitting smoking not only benefits your heart and lungs, but also sets a strong basis The development of optimal muscles, performance and long -term navigation.
Reference
- Montiel V, and others. 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. Muscle and skeleton function is penetrated and enlarged by exposure to cigarette smoke. Applied Physiology Magazine. 2006; 100 (1): 197-203.
- Petersen AMW, Pedersen BK. The anti -inflammatory effect of exercise. Applied Physiology Magazine. 2005; 98 (4): 1154-1162.
- Reddy LV, and others. The effect of smoking on the strength of muscles and fatigue in youth. Int J Physiol. 2017; 5 (1): 40-44. https://doi.org/10.5958/2320-608x.201700010.1
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