Understanding Nicotine’s Impact on the Body
Nicotine functions as a stimulant, enhancing the release of norepinephrine while inhibiting its reuptake. This activation of the sympathetic nervous system results in an increased resting heart rate and elevated blood pressure. Additionally, nicotine is known to enhance cognitive functions such as concentration, attention, and working memory, while also promoting the release of dopamine, a neurotransmitter associated with pleasurable sensations. These effects contribute to the development of nicotine addiction.
Nicotine can be consumed not only through traditional tobacco smoking but also through alternative methods such as snus, snuff, and nicotine replacement therapies (e.g., tablets, gum, patches, sprays). Athletes may be drawn to these forms in search of perceived performance benefits. However, since the majority of nicotine users obtain it through smoking, we will focus primarily on the effects of smoking.
Impact of Smoking on Endurance Performance
While smoking may initially seem to enhance aerobic exercise by increasing resting heart rate, cardiac contractility, and cardiac output, the reality is quite different. After smoking, carbon monoxide (CO) levels in the blood rise, binding to hemoglobin and impairing its ability to transport oxygen. Consequently, smokers experience reduced oxygen efficiency, which negatively impacts athletic performance, particularly in sports that rely heavily on leg muscles, such as running, cycling, skiing, and skating.
Research indicates that smokers exhibit significantly faster fatigue during leg-intensive activities compared to non-smokers, while no substantial difference is observed in upper body exercises. This discrepancy arises from the higher concentration of slow-twitch muscle fibers in the legs, which require oxygen for optimal performance. As a result, smokers tire more quickly and are limited in their capabilities.
Effects of Smoking on Strength Training
The influence of smoking on strength training is less pronounced than on endurance sports. Smokers may even demonstrate a slight increase in their ability to voluntarily contract muscles; however, this does not translate into enhanced force production. Studies have shown no significant differences in maximum strength, muscle mass, muscle contractility, muscle capillary volume, or short-term muscular endurance between smokers and non-smokers.
However, when it comes to strength endurance—the capacity to exert force over extended periods—smokers tend to perform worse than non-smokers, as their muscles fatigue more rapidly. This phenomenon is believed to be linked to reduced activity of cytochrome oxidase, an enzyme critical for energy production in cellular mitochondria. Research involving twins with similar genetic profiles revealed that the muscles of smoking siblings fatigued more quickly than those of non-smokers.
For individuals engaging in heavy weightlifting with low repetitions, smoking may not significantly hinder performance. However, during high-repetition workouts, smokers will likely achieve lower performance levels compared to non-smokers. This effect is consistent across genders, daily cigarette consumption, and smoking duration. The good news is that cytochrome oxidase activity can return to normal within 7 to 28 days after quitting smoking.
The Impact of Alternative Nicotine Forms on Athletic Performance
Many athletes, particularly in team sports such as hockey, American football, and baseball, utilize non-smoking forms of nicotine in hopes of gaining an ergogenic advantage. However, a meta-analysis examining nicotine’s effects on athletic performance found minimal benefits. Out of 16 studies, only two reported improvements—one indicating a 17% increase in endurance and another a 6% increase in peak torque—while the majority found no significant effects.
It’s important to note that these studies involved individuals without nicotine addiction, and even among them, the impact of nicotine was limited. For habitual users, the expectation of performance enhancement is likely unfounded. This may explain why the World Anti-Doping Agency does not prohibit nicotine use; its lack of efficacy diminishes the rationale for such a ban.
Can You Smoke and Still Engage in Sports?
If quitting smoking is an option, it is highly advisable to do so, as it will positively influence both productivity and overall health. However, if quitting is not yet feasible, engaging in regular exercise remains beneficial. Physical activity can mitigate some of the health risks associated with smoking, such as cancer, cardiovascular disease, and stroke.
While exercise alone may not facilitate smoking cessation, it can help reduce associated health risks, making it a valuable component of a healthier lifestyle.
