Spices
Introduction
Spicy food: only tolerated by a select few, but universally adored and important across dozens of cultures. Found in quintessential national dishes that have existed from centuries to artificially flavored mass-produced potato chips, capsaicin is the chemical compound that gives food its burning, delicious tang. Originally evolved by chili peppers as a defense mechanism, this unique neurotoxin affects the body in ways almost no other substance does, raising an important question. How does the consumption of capsaicin influence athlete performance?
Capsaicin in the Body
To understand how capsaicin can affect athletes, it’s important to first understand how it generally affects the human body.
When ingested, capsaicin sets off a chain reaction, starting with the burning that sets in in the lips and tongue. The nose will first start running in order to fend off potential harmful fumes followed by a spike in internal temperatures, forcing out a sweat meant to cool down the body. In more scientific terms, capsaicin triggers heat receptors to trick the body into thinking that it's overheating, which the body naturally counters with measures such as sweating. Nevertheless, an excess consumption of capsaicin can lead to more serious symptoms such as a burning in the stomach, nausea, cramps, vomiting and diarrhea.
Fatigue-Fighting Properties
Although capsaicin can appear to only have culinary value, a recent study seems to suggest otherwise. Researchers have found that capsaicinoids can improve athletes' performance during exercise, allowing them to run longer without getting tired. Such a reaction is achieved by transforming the way the body responds to fatigue: receptors in the mouth, stomach, and blood activate to cause pain and subsequently trigger a multitude of symptoms. Nonetheless, those pain nerve cells become desensitized over an extended period of exposure. Because of this, the body becomes more resistant to pain in general, thus removing much of the fatigue athletes experience while exercising. In short, building up a spice tolerance is akin to losing the ability to feel pain.
A Powerful Irritant
Despite the findings in numerous academic studies, it's crucial that athletes don’t overly indulge in capsaicin just to increase endurance. Capsaicin at the end of the day is a neurotoxin and powerful irritant in the body, so consuming too much can prove to be greatly problematic.
For one, large amounts of capsaicin can induce indigestion and/or heartburn when it comes in contact with bodily tissues. Additionally, runners in particular may suffer from increased cramping, dropping their limits in the hours after consuming the compound. In the worst case scenario, capsaicin can wreak havoc on digestive tissues, potentially triggering burning diarrhea.
A Healthy Balance
The best way to go about using capsaicin as a performance enhancer is the same way people go about building their spice tolerance: slowly and gradually over time. Experts and spice-lovers alike agree that starting small is the way to go, slowly adding more and more spice as the body gets acclimated. Begin with adding small doses of chili flakes to meals or putting a few drops of tabasco to ketchup, always ensuring to have a cup of cold milk on hand. Slowly build from there, moving to spicier condiments and peppers over the span of months or even years.
However, not everyone's stomach is built to withstand the effects of capsaicin. If there is repeated and consistent pain every time capsaicin is consumed, do not force it. There are other ways to give foods a kick, and there are other techniques to grow resistant to fatigue.
Conclusion
As it stands, capsaicin, if consumed properly, can prove to be a real asset for athletes hoping to exercise for longer without getting as fatigued. Although an excess consumption can lead to many unwanted side effects, a gradual building of spice tolerance continues to be the ideal way to use this compound to best enrich one's athletic performance.
Sources
“Article.” Pfizer, www.pfizer.com/news/articles/bodily_functions_explained_spicy_food_reaction. Accessed 30 Apr. 2024.
“Burning Diarrhea: Causes, Treatment, and Recovery.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/319403#causes. Accessed 30 Apr. 2024.
If You’re Brave Enough, Eating Chilli Peppers Could Help You a Become a Runner, www.runnersworld.com/uk/nutrition/a38600310/chilli-peppers/. Accessed 30 Apr. 2024.
Lynn, Andrea. “6 Ways to Build Your Spicy Food Tolerance.” Serious Eats, Serious Eats, 2024, www.seriouseats.com/how-to-build-a-tolerance-for-spicy-foods. Accessed 30 Apr. 2024.
So Apparently... We Should Be Avoiding Energy Drinks before a Workout?, www.cosmopolitan.com/uk/body/diet-nutrition/a23280061/foods-never-eat-before-workout/. Accessed 30 Apr. 2024.