Nicotine and Training

Adult users sometimes wonder whether snus and running go together, if snus before the gym affects training, or whether nicotine pouches while working out influence exercise.

This article examines research that explores how nicotine has been studied in different exercise settings:

• Stamina and endurance
• High-intensity exercise
• Strength and power performance
• Focus and coordination

It also looks at why individuals can experience the effects of nicotine on exercise differently.

In this article, "snus" means tobacco-free snus, otherwise known as nicotine pouches.

Some users wonder if snus and running is a good idea.

A narrative review* explained that five studies examined endurance performance during moderate and maximal effort exercise:¹

• Only one study found improved endurance
• The remaining four studies reported no meaningful change

However, another study found that cyclists using nicotine patches were able to ride longer than those not using nicotine, with an average improvement of 17%.²

This suggests that nicotine’s effects on stamina and endurance are inconsistent, so snus while running or cycling is unlikely to impact your overall performance.

However, individual experience may differ.

*A narrative review is a type of research article where existing studies are summarised and discussed.

From that same narrative review, there were four studies that looked at high-intensity exercise:¹

• Only one study reported a physical improvement
• The other three studies found no performance difference

Three studies reviewed the effects of nicotine on muscular strength and power:¹

• One study found improved strength or power
• One found reduced strength or power
• One found no difference

Taken together, these results do not show a clear relationship between nicotine use and strength-based performance.

One study tested how nicotine gum affected archery performance.

The athletes reacted faster, had better hand–eye coordination, and scored higher than when they used a placebo.

This suggests nicotine may help with focus and control during stressful situations – though results can vary between individuals.³

There are several reasons why individuals may experience different effects when it comes to nicotine and exercise.

Regular nicotine users tend to have a weaker response to the same nicotine dose as new users.¹

This is because over time, tolerance may reduce any noticeable effects, or in some cases, suppress performance.

Additionally, some users can experience side effects such as nausea or dizziness when using nicotine pouches. This is more common among new or infrequent users or those trying a higher nicotine pouch strength than usual.

Nicotine metabolism differs significantly between individuals.¹

For instance, women metabolise nicotine faster than men (especially if using oestrogen-based oral contraception).

There are also ethnic differences in nicotine metabolism. African- and Chinese-Americans populations have been observed to clear nicotine slower than Hispanic and Caucasian populations.

The way that nicotine is consumed also plays a role.¹

Oral nicotine delivery methods, such as nicotine pouches, gums, or lozenges, generally result in lower peak nicotine levels compared to transdermal patches or tobacco-based sources.

This means that the nicotine “spike” in the body is typically smaller, which may reduce noticeable effects during training.

So, does snus affect fitness or athletic performance? 

Based on the research covered, nicotine does not show a consistent or predictable effect on endurance, cardio exercise, or strength-based performance.

Factors such as tolerance, metabolism, genetics, and delivery method also play a role, meaning that individual experience can vary.