Does Vaping Affect Muscle Growth?

Posted on 20 November 2023 | Updated on 28 December 2023 |

Does Vaping Affect Muscle Growth

Many people vape for various reasons, such as quitting smoking, enjoying different flavors, or relaxing. But what about vaping and muscle growth? Does vaping affect muscle growth and maintain muscle mass? If you are a bodybuilder or an athlete who vapes, you might be wondering how vaping affects your performance and physique. In this article, we will explore the effects of vaping on muscle growth and provide some tips and recommendations for bodybuilders who vape.

Key Takeaways

Vaping can affect muscle growth in several ways, depending on the frequency, intensity, and duration of vaping, as well as the type and amount of nicotine and other substances in the vape juice.
Vaping can suppress appetite, reducing food intake and affecting muscle nutrition.
Vaping can impair lung function, reducing oxygen delivery to muscles and affecting exercise performance.
Vaping can lower testosterone levels, affecting hormone balance and muscle growth.
Vaping can inhibit muscle protein synthesis, affecting muscle repair and recovery.
Vaping can impair motor skills, coordination, and reaction time, affecting muscle strength, power, and endurance.
Depending on the individual and the context, vaping can have positive and negative effects on muscle growth.
Bodybuilders should balance vaping and eating, improve lung health and breathing, maintain or boost testosterone levels, enhance muscle recovery, optimize muscle performance, and choose the best vape products for their goals.

Does Vaping Affect Appetite Suppression

One of the effects of vaping that can affect muscle growth is appetite suppression. Nicotine, the primary addictive substance in tobacco and some vape e-juices, can suppress appetite and reduce food intake by stimulating the central nervous system and altering the levels of certain hormones and neurotransmitters that regulate hunger and satiety. This can affect muscle growth and nutrition, as food intake provides energy and nutrients for muscle synthesis and maintenance.

Depending on the individual and context, appetite suppression can benefit or harm muscle growth. For some bodybuilders who struggle with overeating or gaining fat, vaping can help them control their appetite and calorie intake, which can improve their body composition and muscle definition. However, for some bodybuilders who need to eat more to gain muscle mass or strength, vaping can make it harder for them to meet their calorie and nutrient requirements, which can hinder their muscle growth and performance.

Therefore, bodybuilders who vape should balance vaping and eating for optimal muscle growth. Here are some tips on how to do that:

Monitor your calorie intake and expenditure. Use a calorie calculator or tracker to estimate how many calories you need daily to maintain or change your weight based on age, height, activity level, and goals. Then, track how many calories you consume from food and beverages and how many calories you burn from exercise and other activities. Adjust your calorie intake accordingly to meet your goals.
Eat high-quality protein. Protein is the most essential macronutrient for muscle growth, providing the building blocks for muscle synthesis and repair. Aim to eat at least 0.8 grams of protein per kilogram of body weight per day or more if you are very active or have high protein needs. Choose lean protein sources such as chicken, turkey, fish, eggs, dairy products, soy products, nuts, seeds, beans, lentils, quinoa, etc.
Eat complex carbohydrates. Carbohydrates are the primary source of energy for your muscles and brain. They help replenish your glycogen stores after exercise and prevent muscle breakdown. Aim to eat at least 45% of your calories from carbohydrates daily, or more if you are very active or have high carbohydrate needs. Choose complex carbohydrates such as whole grains, fruits, vegetables, oats, brown rice, sweet potatoes, etc.
Eat healthy fats. Fats are essential for hormone production, cell membrane function, and absorption of fat-soluble vitamins. They also provide energy and satiety. Aim to eat at least 20% of your calories from fats per day, or more if you are very active or have high fat needs. Choose healthy fats such as olive oil, avocado, nuts, seeds, fish oil, etc.
Eat frequently and regularly. Eating frequently and regularly can help you maintain your blood sugar, energy, and metabolism. It can also prevent you from overeating or undereating at any given meal. Aim to eat every 3 to 4 hours or 5 to 6 times daily. Plan your meals and snacks ahead of time and stick to a schedule.
Drink plenty of water and fluids. Water and fluids are essential for hydration, temperature regulation, digestion, and detoxification. They also help you feel full and prevent dehydration, which can impair your muscle function and performance. Aim to drink at least 2 liters of water or fluids daily, or more if you are very active in coffee or sugar-free drinks. Avoid alcohol, soda, and calories in your diet.
Vape before or after meals, not during. Vaping before or after meals can help you control your appetite and calorie intake without compromising your nutrition. Vaping before meals can help you reduce your hunger and portion size. Vaping after meals can help you satisfy your cravings and prevent overeating. However, vaping during meals can interfere with your taste buds, smell, and digestion. It can also make you eat faster or less, affecting your satiety and nutrient absorption. Therefore, avoid vaping during meals and enjoy your food instead.

Vaping and Breathing

Another effect of vaping that can affect muscle growth is breathing. Vaping can impair lung function and oxygen delivery to muscles by causing inflammation, irritation, and damage to the respiratory system. Vaping can also expose the lungs to harmful substances such as nicotine, propylene glycol, vegetable glycerin, flavorings, and other chemicals that can affect lung health and function. This can affect exercise performance and muscle growth, as oxygen is essential for aerobic and anaerobic metabolism and muscle energy production.

Breathing impairment can be beneficial or detrimental for muscle growth, depending on the individual and the context. For some bodybuilders who train for endurance or cardiovascular fitness, vaping can reduce their aerobic capacity and stamina, which can hinder their performance and muscle growth. However, for some bodybuilders who train for strength or hypertrophy, vaping can increase their anaerobic capacity and tolerance, which can enhance their performance and muscle growth. This is because vaping can induce a hypoxic state, which can stimulate the production of erythropoietin (EPO). This hormone increases the number of red blood cells and oxygen-carrying capacity in the blood.

Therefore, bodybuilders who vape should improve their lung health and breathing for optimal muscle growth. Here are some tips on how to do that:

Quit or reduce vaping. Quitting or minimizing vaping is the best way to improve lung health and breathing. Vaping can cause irreversible damage to your lungs and increase your risk of chronic obstructive pulmonary disease (COPD), asthma, bronchitis, pneumonia, and lung cancer. Quitting or reducing vaping can help prevent or reverse these conditions and improve lung function and oxygen delivery to muscles.
Choose low-nicotine and high-VG vape juices. If you cannot quit or reduce vaping, you should choose low-nicotine and high-vegetable glycerin (VG) vape juices. Nicotine can constrict blood vessels and lower blood flow and oxygen delivery to muscles. VG can produce more vapor and less throat hit than propylene glycol (PG), reducing the irritation and inflammation in your lungs and throat.
Use a high-quality vaporizer. If you cannot quit or reduce vaping, you should use a high-quality vaporizer that can deliver a smooth and clean vapor. A high-quality vaporizer can have features such as temperature control, airflow control, ceramic heating chamber, glass mouthpiece, etc., that can reduce the combustion and production of harmful substances such as tar, carbon monoxide, formaldehyde, etc., that can damage your lungs and affect your breathing.
Breathe deeply and slowly. Breathing deeply and slowly can help you improve your lung capacity and oxygen delivery to muscles. Breathing deeply can help you fill your lungs with more air and oxygen. Breathing slowly can help you exhale more carbon dioxide and toxins from your lungs. You can practice deep and slow breathing by inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and exhaling through your mouth for 8 seconds. Repeat this cycle for 5 minutes per day.
Do breathing exercises. Breathing exercises can help you strengthen your respiratory muscles and improve your lung function and oxygen delivery to muscles. Breathing exercises can involve using devices such as spirometers, incentive spirometers, peak flow meters, etc., to measure and improve your lung volume, pressure, flow, etc. You can also do exercises such as pursed-lip breathing, diaphragmatic breathing, etc., to help you breathe more efficiently and effectively.
Do cardio exercises. Cardio exercises can help you improve your cardiovascular fitness and endurance, improving your lung function and oxygen delivery to muscles. Cardio exercises can involve running, cycling, swimming, rowing, etc., increasing your heart rate, blood flow, and oxygen consumption. It would be best if you aimed to do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio exercises per week.

Does Vaping Affect Testosterone

Another effect of vaping that can affect muscle growth is testosterone. Testosterone is the primary male sex hormone that regulates muscle mass, strength, and performance. Testosterone levels can vary depending on age, genetics, lifestyle, and environmental factors. Vaping can affect testosterone production and secretion by influencing the hypothalamic-pituitary-gonadal (HPG) axis, which is the system that controls the hormones involved in reproduction and sexual development. Vaping can also affect testosterone levels by altering the stories of other hormones and substances that interact with testosterone, such as cortisol, estrogen, and SHBG.

Vaping can lower or raise testosterone levels, depending on the individual and the context. For some bodybuilders who have low or normal testosterone levels, vaping can lower their testosterone levels by inhibiting the release of gonadotropin-releasing hormone (GnRH) from the hypothalamus, which stimulates the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) from the pituitary gland, which in turn produce the production and secretion of testosterone from the testes. Vaping can also lower testosterone levels by increasing the production and secretion of cortisol from the adrenal glands, a stress hormone that can suppress testosterone synthesis and action. Vaping can also lower testosterone levels by increasing the production and secretion of estrogen from fat cells, a female sex hormone that can inhibit testosterone synthesis and action. Vaping can also lower testosterone levels by increasing the production and secretion of sex hormone-binding globulin (SHBG) from the liver. This protein binds to testosterone and reduces its bioavailability and activity.

However, for some bodybuilders who have high or abnormal testosterone levels, vaping can raise their testosterone levels by stimulating the release of GnRH from the hypothalamus, which enables the release of LH and FSH from the pituitary gland, which in turn stimulates the production and secretion of testosterone from the testes. Vaping can also raise testosterone levels by decreasing the production and secretion of cortisol from the adrenal glands, a stress hormone that can suppress testosterone synthesis and action. Vaping can also raise testosterone levels by decreasing the production and secretion of estrogen from fat cells, which is a female sex hormone that can inhibit testosterone synthesis and action. Vaping can also raise testosterone levels by decreasing the production and secretion of SHBG from the liver, which is a protein that binds to testosterone and reduces its bioavailability and activity.

Therefore, bodybuilders who vape should maintain or boost their testosterone levels for optimal muscle growth. Here are some tips on how to do that:

Get enough sleep. Sleep is essential for hormone regulation, recovery, and growth. Sleep deprivation can disrupt your circadian rhythm, affecting your HPG axis and testosterone production levels and suppressing your testosterone synthesis and action. Aim to get at least 7 to 9 hours of quality sleep per night.
Exercise regularly and intensely. Exercise is beneficial for hormone regulation, muscle growth, and performance. Exercise can stimulate your HPG axis and increase your testosterone production and secretion. Exercise can also reduce cortisol levels, suppressing testosterone synthesis and action. Aim to do at least 3 to 4 weekly resistance training sessions, focusing on compound movements such as squats, deadlifts, bench presses, etc., involving multiple muscle groups and joints.
Eat a balanced diet. Diet is essential for hormone regulation, muscle growth, and performance. Diet can provide you with energy and nutrients for hormone synthesis and maintenance. Diet can also influence your body fat percentage, affecting your estrogen and SHBG levels and inhibiting your testosterone and action. Aim to eat a balanced diet: carbohydrates, healthy fats, vitamins, minerals, antioxidants, etc.
Avoid or limit alcohol consumption. Alcohol is detrimental to hormone regulation, muscle growth, and performance. Alcohol can impair your HPG axis and decrease your testosterone production and secretion. Alcohol can also increase your cortisol levels, which can suppress your testosterone synthesis and action. Alcohol can also increase your estrogen levels, which can inhibit your testosterone synthesis and activity. Alcohol can also increase your SHBG levels, which can reduce your bioavailable and active testosterone. Avoid or limit alcohol consumption to no more than two drinks per day for men.
Supplement with natural boosters. Supplements are optional for hormone regulation, muscle growth, and performance. Supplements can provide you with additional support for hormone synthesis and maintenance. Supplements can also influence your hormone balance and activity. However, supplements are not magic pills in the diet. They are only meant to complement them.

Does Vaping Affect Muscle Recovery

Another effect of vaping that can affect muscle growth is muscle recovery. Muscle recovery is the process of repairing and rebuilding muscle fibers that are damaged during exercise. Muscle recovery is essential for muscle growth, allowing the muscles to adapt and grow more substantial. Muscle recovery depends on several factors, such as nutrition, hydration, sleep, rest, stretching, massage, etc. Vaping can affect muscle recovery by influencing muscle protein synthesis and repair.

Vaping can inhibit or stimulate muscle protein synthesis and repair, depending on the individual and the context. For some bodybuilders with low or average protein intake, vaping can inhibit muscle protein synthesis and repair by reducing the availability and uptake of amino acids, which are the building blocks of proteins. Vaping can also inhibit muscle protein synthesis and repair by increasing oxidative stress and inflammation, damaging muscle cells and impairing their function. Vaping can also inhibit muscle protein synthesis and repair by decreasing blood flow and oxygen delivery to muscles, impairing their metabolism and energy production.

However, for some bodybuilders with high or excessive protein intake, vaping can stimulate muscle protein synthesis and repair by increasing the availability and uptake of amino acids, which are the building blocks of proteins. Vaping can also stimulate muscle protein synthesis and repair by inducing a hormetic response, a beneficial adaptation to a low stressor dose. Vaping can also stimulate muscle protein synthesis and repair by increasing blood flow and oxygen delivery to muscles, enhancing their metabolism and energy production.

Therefore, vaping bodybuilders should enhance their muscle recovery for optimal muscle growth. Here are some tips on how to do that:

Consume enough protein. Protein is the most essential nutrient for muscle recovery, providing the building blocks for muscle synthesis and repair. Aim to consume at least 0.8 grams of protein per kilogram of body weight per day or more if you are very active or have high protein needs. Choose lean protein sources such as chicken, turkey, fish, eggs, dairy products, soy products, nuts, seeds, beans, lentils, quinoa, etc.
Consume enough carbohydrates. Carbohydrates are the primary source of energy for your muscles and brain. They help replenish your glycogen stores after exercise and prevent muscle breakdown. Aim to consume at least 45% of your calories from carbohydrates daily, or more if you are very active or have high carbohydrate needs. Choose complex carbohydrates such as whole grains, fruits, vegetables, oats, brown rice, sweet potatoes, etc.
Consume enough fats. Fats are essential for hormone production, cell membrane function, and absorption of fat-soluble vitamins. They also provide energy and satiety. Aim to consume at least 20% of your calories from fats per day, or more if you are very active or have high fat needs. Choose healthy fats such as olive oil, avocado, nuts, seeds, fish oil, etc.
Consume enough water and fluids. Water and fluids are essential for hydration, temperature regulation, digestion, and detoxification. They also help you feel full and prevent dehydration, which can impair your muscle function and performance. Aim to drink at least 2 liters of water or fluids daily, or more if you are very active or sweat a lot. Drink water or low-calorie beverages such as tea, coffee, or sugar-free drinks. Avoid alcohol, soda, juice, or other high-calorie beverages that can dehydrate you or add unnecessary calories to your diet.
Consume enough vitamins and minerals. Vitamins and minerals are micronutrients in your body's biochemical reactions and processes. They help support your immune system, antioxidant defense, energy production, hormone synthesis, etc. They also help prevent deficiencies and diseases affecting your muscle health and function. Aim to consume enough vitamins and minerals from food sources or supplements if needed.

Vaping and Muscle Performance

Another effect of vaping that can affect muscle growth is muscle performance. Muscle performance is the ability of muscles to produce force, power, and endurance. Muscle performance depends on several factors, such as muscle size, fiber type, neural activation, metabolic capacity, etc. Vaping can affect muscle performance by influencing motor skills, coordination, and reaction time.

Vaping can impair or enhance motor skills, coordination, and reaction time, depending on the individual and the context. For some bodybuilders who have low or average nicotine intake, vaping can impair motor skills, coordination, and reaction time by stimulating the central nervous system and altering the levels of certain neurotransmitters that regulate movement and cognition. Vaping can also impair motor skills, coordination, and reaction time by causing dizziness, nausea, headache, tremor, etc., affecting balance and stability. Vaping can also impair motor skills, coordination, and reaction time by reducing blood flow and oxygen delivery to muscles and the brain, affecting the metabolism and energy production.

However, for some bodybuilders who have high or excessive nicotine intake, vaping can enhance motor skills, coordination, and reaction time by stimulating the central nervous system and altering the levels of certain neurotransmitters that regulate movement and cognition. Vaping can also enhance motor skills, coordination, and reaction time by increasing alertness, focus, concentration, etc., improving decision-making and execution. Vaping can also enhance motor skills, coordination, and reaction time by increasing blood flow and oxygen delivery to muscles and the brain, improving metabolism and energy production.

Therefore, vaping bodybuilders should optimize their muscle performance for optimal muscle growth. Here are some tips on how to do that:

Choose the right nicotine level. Nicotine level is the amount in vape juice measured in milligrams per milliliter (mg/ml). Nicotine levels can affect your muscle performance by influencing your central nervous system and neurotransmitter levels. Choosing the right nicotine level can help you balance your stimulation and relaxation for optimal muscle performance. The right nicotine level depends on your personal preference, tolerance, and goals. Lower nicotine levels (3 to 6 mg/ml) can provide a mild stimulation and relaxation effect that can help you perform better in endurance or cardiovascular exercises. Higher nicotine levels (12 to 18 mg/ml) can provide an intense stimulation and relaxation effect that can help you perform better in strength or hypertrophy exercises.
Choose a suitable vaping device. A vaping device is an electronic device that heats the vape juice and produces vapor. Vaping devices can affect your muscle performance by influencing your vapor quality and quantity. Choosing a suitable vaping device can help you customize your vapor experience for optimal muscle performance. The eligible vaping device depends on your personal preference, budget, and goals. Simpler devices such as vape pens or pod systems can provide a smooth and consistent vapor to help you perform better in endurance or cardiovascular exercises. More advanced devices, such as box mods or dab rigs, can provide a robust and customizable vapor to help you perform better in strength or hypertrophy exercises.
Choose the proper vaping technique. The vaping style is the way you inhale and exhale vapor from your vaping device. Vaping techniques can affect muscle performance by influencing lung function and oxygen delivery to muscles. Choosing the proper vaping method can help you improve your lung health and breathing for optimal muscle performance. The appropriate vaping process depends on your preference, comfort, and goals. Generally speaking, the mouth-to-lung (MTL) technique involves inhaling vapor into your mouth first and then into your lungs before exhaling. This technique can provide a smoother and cooler smoke to help you perform better in endurance or cardiovascular exercises. The direct-to-lung (DTL) technique involves inhaling vapor directly into your lungs without holding it in your mouth before exhaling. This technique can provide a denser and warmer vapor to help you perform better in strength or hypertrophy exercises.

Does Vaping Affect Muscle Growth: The Bottom Line

Vaping can affect muscle growth in several ways, depending on the frequency, intensity, and duration of vaping, as well as the type and amount of nicotine and other substances in the vape juice. Depending on the individual and the context, vaping can have positive and negative effects on muscle growth. Bodybuilders should balance vaping and eating, improve lung health and breathing, maintain or boost testosterone levels, enhance muscle recovery, optimize muscle performance, and choose the best products for their goals.