Spicy and Hot Foods at the IFBB PRO Level: Effects on Performance and Health

Written by: IFBB PRO COACH CAN ÜNAL

Professional bodybuilding is a sport where small details make a big difference. Every aspect — from diet plans to training protocols, supplement usage, and even seemingly minor elements like spices — can significantly impact performance and appearance. Today, we’re focusing on a frequently overlooked yet potentially important factor when used correctly: The effects of spicy and hot foods at the IFBB PRO level.

1 Thermogenic Effect and Fat Burning

Spicy foods, especially those containing capsaicin, create a short-term thermogenic effect in the body. This effect increases heat production, leading to a temporary boost in calorie expenditure.

Advantages:

• Short-term metabolic increase: When consumed, chili peppers and similar spices may raise metabolism by 5–10%, lasting for a few hours.

• Supports fatty acid mobilization: Capsaicin is known to stimulate lipolysis (fat breakdown).

• Mental alertness on low-carb diets: During calorie-restricted phases, it may temporarily improve mental energy levels.

• Synergistic effect when combined with caffeine: Especially beneficial before workouts when paired with caffeine for enhanced fat burning.

• Supports calorie burn during cardiovascular activity with increased heat production: Particularly useful for morning fasted cardio sessions.

Disadvantage:

• The effect is temporary and limited. Thermogenic support does not replace the calorie deficit needed for fat loss.

2 Insulin Sensitivity and Blood Sugar Management

Certain spicy foods (especially ginger, cinnamon, and hot peppers) may have a positive impact on insulin sensitivity.

Advantages:

• Improved glucose tolerance: Capsaicin and some spices may help cells become more responsive to insulin.

• Limiting blood sugar fluctuations: Especially on low-carb diets, they can help stabilize blood sugar and prevent sudden hunger cravings.

• Regulating post-meal insulin response: May help prevent sharp postprandial insulin spikes.

• Blood sugar stability before workouts: Low-dose spicy foods can help maintain steady energy levels pre-training.

• Potential positive effect on GLUT4 activation: Animal studies suggest capsaicin might activate GLUT4 transporters, enhancing glucose uptake into muscle cells.

Disadvantage:

• Overuse may negatively affect blood sugar control, potentially leading to hypoglycemia.

3 Effects on the Digestive System

Spices directly influence the digestive system.

Advantages:

• Supporting digestion by increasing stomach acid: Especially beneficial when consuming protein-rich meals, as increased acidity aids digestion.

• Stimulating bile production for better fat digestion: Spices like turmeric and black pepper may promote bile flow, enhancing fat breakdown.

• Regulating bowel movements: In the right doses, spices can improve gut motility and prevent constipation.

• Supporting digestive enzyme activity: Ginger, in particular, may enhance pancreatic enzyme function.

• Reducing gas and bloating complaints: Low-dose, regular use may have a positive effect on gut flora.

Disadvantages:

• Risk of gastritis, acid reflux, and stomach irritation: Excessive intake may damage the stomach lining.

• Increased risk of intestinal sensitivity and diarrhea: Particularly in individuals with Irritable Bowel Syndrome (IBS).

• Accelerated gastrointestinal transit time: Especially during peak week, this may lead to undigested food, bloating, and digestive issues.

4 Vasodilation and Blood Flow

Certain spices can act as vasodilators, promoting blood vessel relaxation.

Advantages:

• Enhancing blood flow and supporting pump effect: Capsaicin used pre-workout may increase nitric oxide production, improving muscle pump.

• Improved muscle nourishment: Better blood flow ensures more oxygen and nutrients are delivered to muscles.

• Boosting endorphin release: Vasodilation may enhance the “feel-good” effect during workouts.

Disadvantages:

• Impaired vascular control: Excessive vasodilation during water manipulation phases may lead to extracellular leakage.

• Risk of edema and water retention: May promote unwanted fluid retention during competition week.

• Potential side effects when combined with other supplements: When mixed with pre-workouts, excessive vasodilation may cause hypotension (low blood pressure).

5 Water and Electrolyte Balance

Spicy foods can increase sweating, leading to water and mineral loss.

Advantages:

• Potential to support water loss: Controlled use during dieting phases may help balance water retention.

• Boosting toxin elimination via sweating: Can support detox during intense training and cardio phases.

• Positive contribution to sodium-potassium balance: With proper mineral support, controlled consumption may promote balanced sweating.

Disadvantages:

• Risk of electrolyte depletion and cramps: Increased sweating can cause the loss of sodium, potassium, and magnesium, leading to cramps.

• Risk of dehydration: If combined with insufficient water intake, performance may be compromised.

• Disruption during water manipulation phases: Improper use during peak week may interfere with planned water shedding strategies.

Conclusion:

When used consciously and in moderation, spicy and hot foods can serve as complementary tools for IFBB PRO athletes at certain stages. However, expecting miraculous effects or uncontrolled consumption may pose risks to both performance and health. Careful planning, especially during prep phases and water/sodium manipulation protocols, is essential. In the end, spices should be seen as a supportive detail, not a performance enhancer.