Strength training results in more muscle mass and strength if you supplement with capsiate
If you train with weights, supplementation with 12 milligrams of capsiate per day accelerates the rate at which your muscle mass and strength increase.
Capsaicin & capsiate
Capsaicin is a very interesting compound in red pepper, but most people can only tolerate a small amount. Red pepper also contains capsiate, a substance with a structure similar to that of capsaicin - and which has little or no side effects.
Does capsiate have just as special ergogenic and health-promoting properties as capsaicin?
Brazilian sports scientists at the Federal University of Piaui got twenty male students to do strength training for 6 weeks. Half of the men took a placebo, the other half took a capsule with 12 milligrams of capsiate daily.
After 6 weeks of training, the men in the placebo group had gained three ounces of lean body mass, while the men in the capsial group gained 1.3 kgs of lean body mass. This difference was statistically significant.
Capsiate also increased the increase in maximum weight with which the subjects could bench press just one rep. However, capsiate did not improve the maximum weight with which the subjects could leg press just one rep. Capsiate supplementation also had no effect on the number of reps the subjects could do.
The researchers initially suspected that capsiate supplementation could modulate the release of inflammatory proteins after an intense workout, but this was not the case.
"By agonizing the TRPV1 receptor, capsaicin increases sarcoplasmic reticulum calcium release and intracellular calcium concentrations and it been shown to increase mTORC1 phosphorylation and activation of downstream targets (p70S6K, S6, Erk1/2 and p38 MAPK) of protein synthesis", the researchers write, referring to a 2013 Japanese animal study.
[Channels (Austin). 2013 May 1;7(3):221-4.]
"In the absence of overload, capsaicin generated muscle hypertrophy in mice was associated with TRPV1-mediated activation of mTOR/p70S6K."
J Int Soc Sports Nutr. 2021 Jun 21;18(1):50.
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Nutrition & Strength Training