Cayenne pepper is thought by some to be a natural remedy that can ease cold symptoms, increase digestion, relieve muscle or joint pain, and even help lose weight. But how legitimate are these claims really?
Cayenne pepper (and other chilies like jalapeño) contain capsaicin , a compound that science says can do some good things for your body and your workouts. Still, peppers themselves are not exactly a source of miracles. Today we take a look at what science says to find out if any common claims about the benefits of capsaicin in cayenne pepper are real.
Reduces pain related to training
Painful muscles or joints can affect your training routine. But topically applied capsaicin may help ease your discomfort, possibly by desensitizing nerve fibers so that they transmit fewer pain signals. Endurance athletes can benefit significantly from the use of low-concentration topical capsaicin to relieve pain after strenuous exercise.
In fact, many over-the-counter pain creams (like the famous tattoo Bephantol) feature capsaicin as an active ingredient. For mild to moderate pain caused by sprains, strains, or bruises, try applying a little to the affected area about three to four times a day.
It is normal for creams containing this substance to cause burning or itching at first, but they will ease after a few applications.
It could increase your performance
If you want to work a little harder while training, capsaicin supplements are worth considering. Athletes who took 12 mg capsaicin 45 minutes before running 1,500 meters, ran faster and felt less fatigued compared to those who took a placebo, a new study published in the Journal of Strength and Conditioning Research found.
The same supplement routine was also shown to improve lower-body resistance training performance, suggesting that capsaicin could give quads a little more power to compensate for those rises.
It could help you lose a little more weight
Have you ever heard that hot peppers increase metabolism and help lose fat? Well, there is some truth. Capsaicin acts as a stimulant, and some evidence shows that it could aid weight loss efforts by decreasing your appetite and giving your metabolism a boost. But adding hot peppers to your food alone won’t get you to your ideal weight. They can help when you lead a healthy diet and exercise lifestyle, but they are unlikely to make a difference on their own.
Improves digestion
It may seem counterintuitive, but a cayenne pepper meal could actually be good for the stomach, as long as we get it right. Capsaicin stimulates the production of acid-reducing compounds in the stomach. That makes food stay in the stomach longer to improve digestion and increase satiety.
That can be a good thing overall, but not so much when you’re preparing for a long trip. As this substance decreases the emptying in the stomach, it is best to avoid consuming it before exercise. So save the hot pepper for after your workout for recovery.
Makes your cold more bearable
Unfortunately, there is no cure for the common cold. But could hot peppers at least ease some of their symptoms and help you get through your workout (or just get through the day) with a little less misery? The answer is not entirely clear.
Cayenne contains anti-inflammatory compounds, which some studies have shown can help alleviate nasal congestion. But the evidence is not substantial enough to convince most experts to recommend it as a remedy for cold symptoms. However, if you wanted to try a spicy meal to calm your congestion, there is probably nothing wrong with doing it; just don’t expect a miracle.
