Capsaicin is a naturally occurring compound that makes chili peppers hot. In chemical terms, it is known as 8-methyl-N-vanillyl-trans-6-nonenamide. Capsaicin ingestion leads to a cascade of biochemical events that lead to an increase in sympathetic nervous system (SNS) activity. When the SNS is activated it releases substances called catecholamines into the blood stream. Catecholamines, like noradrenaline, decrease appetite and increase mobilization of fats from fat cells, to be burned as energy. So when you take capsaicin you get the benefits of appetite suppression and increased fat burning!
A recent study published in the Journal of Strength and Conditioning Research investigated the short-term effect of preworkout capsaicin supplementation on exercise performance, ratings of perceived exertion, and blood lactate levels. Ten resistance trained men completed 2 radomized and double blinded trials, where they performed four sets of squats at 70% of 1 rep max (1RM) to failure, with 90 seconds rest between sets. In those who took preworkout capsaicin (12 mg), total work completed (total # of reps x weight lifted) during sessions was more than 23% greater and ratings of perceived exertion were 6% less vs placebo. However, despite increases in performance, blood lactate increased similarly between conditions and was unchanged by capsaicin supplementation.
ACTION POINT: Taken together, preworkout capsaicin supplementation is not only great for burning fat, but it also seems to augment weight training performance. Although this study used only 12 mg of capsaicin, we suggest taking products that contain at least 30 mg of Capsimax 3x daily— 30-60 minutes prior to breakfast, dinner, and preworkout. Capsimax is a patented form of capsaicin, which has a controlled-release coating, delivering effective levels of capsaicinoids without burning your mouth or causing stomach upset.
Conrado de Freitas M, Cholewa JM, Freire RV, Carmo BA, Bottan J, Bratfich M, Della Bandeira MP, Gonçalves DC, Caperuto EC, Lira FS, Rossi FE. Acute capsaicin supplementation improves resistance training performance in trained men. J Strength Cond Res. 2017 Jul 3.