Terri Adams
23/12/2024 • 5 min read
Bodybuilding and muscle growth are highly specific forms of physical activity. Results take time to appear, and many factors can undermine progress, such as insufficient protein intake, poor sleep, or inadequate recovery. You'll want to avoid these pitfalls if you’re systematically hitting the gym. Vaping is, according to Public Health England, around 95% less harmful than smoking cigarettes. However, you may wonder: does vaping stunt muscle growth? Or does vaping affect your overall fitness? Let’s examine the facts.
Muscle growth depends on various factors, including nutrition, exercise, recovery, and hormone levels. Nicotine, found in both cigarettes and many vape products, has been studied for its potential effects on muscle development. While nicotine can constrict blood vessels and reduce oxygen flow, vaping contains fewer harmful chemicals than cigarettes, which lowers the risk of long-term damage to muscle-building processes.
However, nicotine itself impacts muscle growth indirectly. It can increase cortisol levels (the stress hormone) while reducing testosterone levels, affecting how your muscles repair and grow. While the effects aren’t as severe as those caused by smoking, it’s worth considering if you’re serious about maximising your muscle gains.
Gym gains, or the ability to build strength and endurance, rely heavily on your lung capacity and cardiovascular health. Smoking is notorious for reducing lung function and oxygen uptake, which leads to poorer performance in aerobic and anaerobic exercises. Vaping, on the other hand, is much less harmful to the lungs.
That said, vaping isn’t entirely without risk. The inhalation of certain vape ingredients, such as propylene glycol and flavourings, could still cause mild irritation to the airways over time. While this doesn’t compare to the damage caused by smoking, it might slightly affect your stamina during intense workouts. Keeping your lungs as healthy as possible should remain a priority if you're training hard for gym gains.
Fitness is a broader term that includes both physical performance and overall health. While vaping may be less damaging than smoking, any form of nicotine can still influence your heart rate and circulation. Elevated heart rates during exercise can make it harder to maintain endurance, especially during long or high-intensity workouts.
Additionally, some studies suggest that nicotine might interfere with recovery times. Faster recovery is critical to improving fitness, so anything that slows this process could hinder progress in the gym. That said, occasional or low-level vaping is unlikely to impact most fitness routines dramatically.
When it comes to bodybuilding, smoking is almost universally seen as a negative influence. Cigarettes contain thousands of harmful chemicals, many of which reduce oxygen transport in the blood. This lack of oxygen can starve muscles during workouts, leading to decreased performance and slower recovery. In contrast, vaping eliminates many of these toxic chemicals.
While it’s not entirely risk-free, it’s a better option if you’re a bodybuilder trying to quit smoking. The key is moderation — low nicotine intake can help reduce potential side effects on your body and your progress.
Yes, smoking can kill gym gains — and not just metaphorically. The long-term effects of smoking on cardiovascular health, lung function, and muscle oxygenation are well-documented. Regular smokers often find it harder to build endurance, lift heavier weights, or recover between sessions. This is why many fitness enthusiasts steer clear of cigarettes altogether.
Switching to vaping or other reduced-risk products can be a step in the right direction, especially if you want to preserve your hard-earned gym progress. Remember, though, that vaping is not entirely without its challenges, particularly when nicotine is involved.
Vaping is undoubtedly a safer choice than smoking, especially for those pursuing a fitness-oriented lifestyle. However, it’s not entirely harmless. Nicotine, even in vape form, can have subtle effects on your hormones, cardiovascular system, and recovery times. Avoiding nicotine may be the best choice to optimise muscle growth and gym performance.
Non-nicotine vape options exist, which could be a less impactful way to transition away from smoking without interfering with your fitness goals. Ultimately, your lifestyle, habits, and level of commitment to fitness will determine the role vaping plays in your journey. Every small decision matters for those working hard to build muscle and improve fitness—so choose wisely!
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