Does Nicotine Pouch Use Affect Muscle Growth?

Posted on June 12, 2025 by Alexander

As nicotine pouches like Zyn, VELO, and On! become more common, especially among younger adults and fitness-focused individuals, questions have emerged around their potential impact on physical performance. One question that’s gained attention in fitness communities is: does nicotine affect muscle growth? In this article, we examine what current science says about the relationship between nicotine pouches and muscle development.

Understanding Nicotine’s Role in the Body

Nicotine is a central nervous system stimulant that primarily affects neurotransmitter release, heart rate, and blood pressure. When consumed—whether through smoking, vaping, or pouches—it activates the sympathetic nervous system, which can lead to short-term increases in alertness and focus.

Nicotine pouches deliver this stimulant without involving combustion or lung irritation. However, just because they appear less harmful than cigarettes does not mean they are harmless, particularly when it comes to athletic performance and muscle adaptation.

Muscle Growth: The Basics

Muscle growth, or hypertrophy, is primarily driven by mechanical tension (resistance training), progressive overload, protein intake, sleep quality, and hormone regulation. Factors that negatively affect any of these components can impair muscle development.

To understand if nicotine pouches affect muscle growth, we must look at whether nicotine influences:

Protein synthesis
Muscle recovery
Testosterone levels
Sleep and hormonal balance

Does Nicotine Inhibit Protein Synthesis?

Some animal studies suggest that nicotine may suppress muscle protein synthesis, especially when administered chronically. For example, research published in the American Journal of Physiology found that nicotine reduced the anabolic signaling response to feeding and resistance exercise in rats.

Human data is more limited, but some studies indicate nicotine users have lower fat-free mass and reduced muscle cross-sectional area compared to non-users. This suggests nicotine might negatively influence hypertrophy potential, although causation has not been clearly established.

Impact on Recovery and Inflammation

Nicotine acts as a vasoconstrictor, which means it narrows blood vessels and can potentially limit oxygen and nutrient delivery to muscles post-exercise. Impaired circulation could slow recovery, reduce nutrient absorption, and prolong muscle soreness.

Additionally, nicotine increases oxidative stress and inflammation—both of which can interfere with muscle repair. Chronic inflammation, even at low levels, may reduce the effectiveness of strength training by disrupting tissue regeneration.

Hormonal Effects and Testosterone

Testosterone is essential for muscle development. Studies on nicotine’s effect on testosterone levels have shown mixed results:

Some research indicates lower testosterone levels in chronic tobacco users.
Other studies found no significant difference, especially in young, healthy males using nicotine in small doses.

Since nicotine pouches deliver controlled nicotine doses without the combustion-related toxins found in smoking, they may pose a lower endocrine risk. However, long-term effects of nicotine pouches specifically on hormone profiles remain unclear.

Sleep Quality and Muscle Recovery

Nicotine is a stimulant and can disrupt sleep patterns, especially when used in the evening. Poor sleep impairs recovery by reducing growth hormone secretion and lowering overall anabolic capacity.

Athletes who use nicotine pouches late in the day may find it harder to fall asleep or stay asleep, indirectly affecting their muscle recovery and growth.

Appetite and Nutrient Intake

Nicotine is known to suppress appetite, which might make it harder for individuals—especially hard gainers—to eat enough calories to support muscle growth. Chronic under-eating due to appetite suppression could lead to stalled progress in both strength and size.

Psychological Effects: Focus vs. Dependence

Some users report increased mental focus and reduced fatigue during training after using nicotine. While this may seem beneficial in the short term, the risk of nicotine dependence should not be ignored. Tolerance builds quickly, and the stimulant effect diminishes, leaving users reliant on the substance for normal function rather than performance enhancement.

Conclusion: What Does the Evidence Say?

While nicotine pouches may be less harmful than smoking, they are not neutral when it comes to muscle growth. Based on current evidence:

Nicotine may reduce protein synthesis and impair recovery
It can negatively impact sleep, appetite, and hormone levels
Short-term focus benefits are outweighed by long-term dependency risks

There is no evidence that nicotine pouches enhance muscle growth, and some data suggest they may hinder it. Individuals serious about training, recovery, and long-term performance may want to avoid nicotine use altogether.