Capsaicin is attracting attention for its potential role in improving sporting performance.
How might that work?
Read on to find out.
What is capsaicin?
Capsaicin is an active compound in hot peppers. It produces aburning sensation when eaten, which is why these peppers are used to add heat to dishes.
Interestingly, mammals experience this characteristic burning sensation, while birds, for example, are not affected in the same way.
“Why should I care about peppers?” you might ask. “I came here to improve my body composition and boost my performance, not make a taco.”
Capsaicin could still interest you because it may influence your sporting performance.
If tacos also appeal, the INDYA sports nutrition app offers 7000+ recipes that one of our nutritionists can incorporate into your weekly plan.
Did someone say tacos for dinner?
Potential benefits of capsaicin
Studies have reported ergogenic effects in high-intensity exercise involving strength and endurance. In other words, there is evidence that it could improve performance in these training settings.
Reported effects include delayed fatigue, reduced perception of pain through potential analgesic effects, and improved explosive or endurance performance.
Proposed mechanisms involve the stimulatory effect of capsaicin on transient receptor potential vanilloid 1 (TRPV1) and epinephrine.
– TRPV1 receptors occur in muscle cells. Stimulating them can increase calcium release within the muscle, supporting contraction and reducing fatigue.
– TRPV1 receptors are also found near the neuromuscular junction. Stimulation may have a modulatory effect, increasing acetylcholine release. This neurotransmitter has an excitatory effect on muscle contraction. Acetylcholine is essential for contracting muscles.
– The analgesic effect is also linked to calcium release in muscle cells. A calcium overload can inhibit nerve endings in these cells and thereby reduce pain perception.
– An increase in fatty acid oxidation has also been reported. Capsaicin appears to increase epinephrine, or adrenaline, release, increasing uptake and use of free fatty acids by muscles. Studies also report effects on genes involved in fatty acid oxidation. This could improve switching between energy sources and prolong muscle glycogen availability, potentially supporting endurance capacity.
Which foods contain capsaicin?
Capsaicin is found in hot peppers, chillies and other spicy Capsicum varieties.
For another spicy recipe idea, try this blackberry and ginger frappé.
Capsaicin in an athlete’s diet
How might capsaicin help an athlete?
Its possible effects on muscle function and contraction are relevant to people who enjoy training.
If your goal is to improve endurance capacity, it may also be relevant to training adaptations.
Do you need capsaicin supplements?
Although food sources exist, would you want every meal to be spicy?
The effective dose is not firmly established, and obtaining it from food might involve large quantities of chillies. Fortunately, capsaicin is not an essential nutrient needed for normal function.
If you are considering it for a potential performance benefit, discuss capsaicin with a professional. Controlled supplementation is available in capsule or powder form.
Like other supplements, it is the finishing touch, or chilli on top. Without a sound nutritional foundation, additional effects will be limited. Once that foundation is in place, it may be worth considering for specific performance goals.
Side effects of capsaicin
Promising benefits are no reason to take excessive supplements. An excessive dose can cause stomach pain, bloating and diarrhoea, depending on individual tolerance.
Putting it together
Still unsure whether this supplement could help you?
Keep it simple: a sports nutritionist can advise on both your meals and a supplement plan tailored to your activity.
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