Smoking and Muscle : 3 Reasons to help you Quit

I recently did an article about alcohol and weight training, where I explained that alcohol had no beneficial effect for training and mass gain, quite the opposite !!!
However, he did nothing next to the tobacco! You train yourself hard to progress and development endurance and muscle mass? Here are three good reasons to ban tobacco forever from your life!

Smoking decreases your lung capacity

If you are athletic, muscle capacity you will be critical for all the effort called “cardio,” whether for a jog, an elliptical session or during boxing for example.
Throughout our lives, we all lose a little of our breathing capacity. However, smokers lose much faster lung capacity than non-smokers!
Here is a representative plot of the evolution of lung capacity from 20 years for a smoker and a non-smoking:

This speaks for itself; I feel that you have to quit envy …
However, I see already what you said: “I am only bodybuilding and lung capacity is not used to big thing to do low reps! “.

Here is a second point that will interest you:

Smoking decreases your muscle mass
We had already found that smokers had a lower muscle mass for non-smokers without actually scientifically prove the report.
This is why an international scientific group to set up a further study on the subject.
For this, they compared two different groups of people, smokers, and non-smokers, their ability to re-synthesize daily muscle cells. They, therefore, injected to each group a dose of amino acids (protein compounds) identified by markers to be recognizable when integrated into the muscle tissue.

Also, the result is clear: smoking occur every day less muscle than non-smokers.
By pushing a little further research, they found that smoking seems to act on myostatin rates, inhibiting protein and muscle growth MAFbx, an enzyme breaking down muscle protein.

Tell yourself that part of your efforts was destroyed because of tobacco … not bad?

To motivate you to quit smoking, here are the effects that will occur in your body when you decide to stop:

20 minutes

Blood pressure drops and returns to normal.
The pulse slows and returns to normal.
The temperature of hands and feet start to increases and returns to normal.

8 hours

The amount of nicotine and carbon monoxide present in the blood decreases by half.
Cell oxygenation returned to normal.

24 hours

Carbon monoxide is completely excreted from the body.
The lungs begin to reject smoke residues.

48 hours

Nicotine has been completely expelled from the body.
Nerve endings begin to regenerate.
Smell and taste improve.

72 hours

The bronchial tubes relax, which facilitates breathing.
Lung capacity increases.
The energy increases.

2 weeks to 3 months

Blood circulation improves.
Walking becomes easier.
Lung function can be improved up to 30%.
For pregnant women, the risk of having a child with little weight is comparable to that of a woman who never smoked when she stopped in the first three months of pregnancy.

1 to 9 months

A cough, nasal congestion, fatigue, and shortness of breath decrease.
The voice becomes clearer.
The cilia in the lungs regrow and the ability of the body to retain mucus, clean the lungs to fight infection increases. • The body gets energy.

1 year


The risk of getting a cardiovascular diseases is minimized to the half.
In the first years after quitting, the risk to the woman of contracting cancer of the cervix becomes comparable to that of someone who never smoked.
5 years

The risk of cancers of the mouth, throat, and esophagus is halved. The mortality rate linked to lung cancer for smoking a pack a day also split.
5 to 15 years after quitting, the risk of stroke (stroke) decreases and is comparable to that of a nonsmoker.

10 years

Lung cancer mortality rate is similar to that of a nonsmoker.
Precancerous cells are replaced by healthy cells.
The risk of cancer of the mouth, throat, esophagus, bladder and pancreas decreases.
15 years

The risk for coronary events was similar to that of a nonsmoker.

Limiting the damage to your muscle mass?
Smokers have lower protein synthesis that NONS smoking, i.e., that the body is not able to create as much protein will be used to rebuild your muscles.
Also, your muscle mass will be degraded more easily.

We, therefore, recommend the use of two dietary supplements:

BCAA of to preserve your muscle mass. Indeed, the BCAA have a very strong anti-catabolic power and allow you to stop the catabolism caused by tobacco.