Acute phenylcapsaicin supplementation improves CrossFit® performance: a randomized, triple-blind, placebo-controlled...

Area of Science:

• Exercise Physiology
• Sports Nutrition
• Human Performance

Background:

• Phenylcapsaicin (PC) may improve high-intensity exercise by reducing perceived exertion and muscle damage.
• PC supplementation could benefit CrossFit (CF) athletes by enhancing performance and recovery.

Purpose of the Study:

• To investigate the acute effects of PC supplementation on performance, recovery, and metabolic responses during a CrossFit session.

Main Methods:

• A randomized, triple-blind, placebo-controlled crossover study involving 50 trained CrossFit athletes.
• Participants ingested 2.5 mg of PC or placebo 45 minutes before a standardized CF session, including weightlifting and a WOD.
• Performance (squat, countermovement jump), muscle soreness (DOMS), and physiological markers (heart rate, lactate, RPE) were assessed.

Main Results:

• PC significantly improved 70% 1RM squat performance (load and reps) and attenuated countermovement jump decline compared to placebo.
• Weightlifting performance was maintained over time with PC, and delayed-onset muscle soreness (DOMS) was significantly lower at 24 and 48 hours post-session.
• PC reduced CMJ loss in men and increased squat load in women, with no significant differences in lactate, RPE, PRS, or heart rate.

Conclusions:

• Acute phenylcapsaicin supplementation effectively enhances performance and accelerates recovery in CrossFit athletes.
• PC demonstrates potential as a supplement for improving strength, power, and reducing muscle damage in high-intensity training contexts.