Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Capsaicinoids, the active compounds in chili peppers (notably capsaicin), have garnered interest in the bodybuilding and fitness community due to their potential effects on metabolism, fat oxidation, and possibly exercise performance. Scientific studies suggest that capsaicinoids may slightly increase energy expenditure and promote fat oxidation through activation of the sympathetic nervous system and upregulation of thermogenesis. Some research indicates that capsaicinoids can increase the body's metabolic rate and may assist in reducing body fat when combined with regular exercise and a healthy diet.

For bodybuilders, the primary theoretical benefits are increased fat loss and improved body composition, rather than direct increases in muscle mass or strength. The evidence for these effects, however, is moderate at best. Systematic reviews and meta-analyses find that while capsaicinoids can statistically significantly enhance energy expenditure and fat oxidation, the magnitude of these effects is small and unlikely to produce dramatic results on their own. There is limited evidence that capsaicinoids may reduce perceived exertion during exercise, but no strong evidence that they directly enhance muscle strength, hypertrophy, or endurance performance.

In summary, the use of capsaicinoids in bodybuilding is based on modest scientific evidence supporting their role in metabolic enhancement and fat loss, but not in muscle building or performance improvement. The overall effect size is small, and capsaicinoids are best considered as a minor adjunct rather than a primary agent for bodybuilding goals.

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