Nicotine Pouches in the Gym: Performance Boost or Health Risk?

You’ve probably seen it by now—someone at the gym casually pulling out a small white pouch, slipping it under their lip, and carrying on like nothing happened. At first, you think, “No way. Nobody’s actually using that here.” But as you watch, you start wondering, “Is there something to this I’m not seeing?”

In recent years, nicotine pouches—especially brands like Zynn—have exploded in popularity. Marketed as a discreet, smoke-free alternative to traditional tobacco, these tiny packets tuck neatly between the gum and lip, making them almost invisible. No clouds of smoke, no lingering smell, just a quick hit of nicotine without lighting up.

Unlike chewing tobacco or snus, nicotine pouches contain no tobacco leaf. Instead, they use synthetic nicotine, flavorings, and plant-based fibers. Once the pouch is in place, nicotine is absorbed through the oral mucosa, delivering a stimulant effect that can be used virtually anywhere.

So, why does this matter for the fitness world? Because one of the growing target markets for these products is young athletes and even the most beginner of lifters. Many people will eventually in their lifetime experiment with legal performance enhancers at some point, whether it’s amino acids, pre-workout powders, or, yes, nicotine.

Nicotine is a psychoactive stimulant that triggers the release of dopamine, norepinephrine, and acetylcholine. These brain chemicals can boost alertness, elevate mood, sharpen focus, and even suppress appetite. Some users report better concentration and quicker reaction times—effects that can seem appealing before a workout or competition.

But there’s a flip side. Nicotine also raises heart rate and blood pressure and causes vasoconstriction (narrowing of blood vessels). For endurance athletes, this can reduce blood flow to muscles during long efforts. For strength or power athletes, it might give a short-lived energy boost—but at the cost of increased cardiovascular strain.

The risks don’t end there. Nicotine is highly addictive, with withdrawal symptoms that can affect mood, focus, and motivation. For younger users, nicotine exposure can interfere with brain development, impacting impulse control, attention, and emotional regulation. And while the long-term health effects of nicotine pouches are still being studied, early evidence points to potential cardiovascular and neurological concerns.

So where does that leave us? In the end, the choice is personal—but it should be informed. Before reaching for nicotine as a performance enhancer, athletes should weigh the short-term benefits against the potential long-term risks, consult sports health professionals, and check any applicable competition rules. True peak performance ultimately starts with a foundation of overall health and well-being—built through holistic changes to your routine, without relying on outside substances.