Nicotine and training

Nicotine is a stimulant, and in Sweden it mostly comes from snus. Smoking and nicotine are two different things for training.

Smoking

Smoke damages the lungs and binds carbon monoxide to the blood, which then carries less oxygen. Fitness is measurably worse, wounds and injuries heal more slowly and the risk of disease rises. Quitting is the single biggest health measure a smoker can take, regardless of training, and fitness improves within weeks.

Snus and smoke-free nicotine

Nicotine itself raises heart rate and blood pressure and narrows blood vessels for a while after each dose. For strength training there is no clear evidence that snus hurts results; for endurance the picture is less certain, and the raised resting heart rate makes heart-rate zones less reliable. What has the best support is that nicotine disrupts sleep, especially late in the evening, and sleep is where recovery happens.

Weight and appetite

Nicotine suppresses appetite and raises energy expenditure slightly, which is why many gain a few kilos when they quit. That can be met with protein, vegetables and the daily walks in the programs – and it is a temporary effect, not a reason to continue.

Heart and vessels

Smoking is a strong risk factor for cardiovascular disease. For snus the link is weaker but not zero, including for high blood pressure, and nicotine increases the load on the heart during hard effort.

If you want to quit

Nicotine replacement (gum, patches) roughly doubles the chance of success, and exercise itself helps with cravings. The Swedish quitline (020-84 00 00) and your health centre offer support. If you have heart disease or high blood pressure: talk to a doctor about both nicotine and training intensity.