Ammonia Inhalants: Why Bodybuilders Use Them, Risks, and Alternatives

What Do Bodybuilders Smell Before Lifts? Understanding Ammonia Inhalants

Bodybuilders and strength athletes frequently use ammonia inhalants, commonly known as "smelling salts," prior to heavy lifts or intense efforts to trigger a rapid physiological arousal, enhancing alertness and perceived readiness for maximal performance.

The Common Practice of Ammonia Inhalants in Strength Sports

In the world of competitive strength sports, including powerlifting, Olympic weightlifting, and increasingly, bodybuilding, a distinctive sharp scent often precedes a maximal effort lift. This practice involves the use of ammonia inhalants, or "smelling salts," a tradition deeply rooted in the pursuit of overcoming psychological barriers and maximizing physical output. While seemingly an odd ritual, the use of these compounds is a calculated strategy employed by athletes seeking an immediate neurological boost.

What Are Ammonia Inhalants (Smelling Salts)?

Ammonia inhalants are small, crushable capsules or bottles containing a mixture that, when activated, releases ammonia gas (NH₃). The primary active ingredient is usually ammonium carbonate ([NH₄]₂CO₃), which reacts with water to produce ammonia gas. This gas is then inhaled by the athlete.

Key Components:

• Ammonium Carbonate: The main compound responsible for the ammonia release.
• Fragrances: Often added to mask the harsh smell or provide a more pleasant initial experience.
• Other Inactive Ingredients: Fillers or binders in capsule form.

The Physiological Response to Ammonia Inhalants

The physiological mechanism behind smelling salts is a rapid, intense stimulation of the respiratory and nervous systems. When ammonia gas is inhaled, it irritates the mucous membranes of the nose and lungs, particularly the trigeminal nerve.

Mechanism of Action:

• Trigeminal Nerve Stimulation: The ammonia gas strongly stimulates the trigeminal nerve, which is responsible for sensation in the face and motor functions like biting and chewing.
• Reflexive Response: This irritation triggers an involuntary reflex known as the "inhalation reflex" or "gasp reflex." This reflex causes an immediate, deep breath.
• Sympathetic Nervous System Activation: The sudden sensory input and respiratory reflex activate the sympathetic nervous system, often referred to as the "fight-or-flight" response. This leads to a cascade of physiological changes.
• Increased Alertness: The sympathetic activation results in a rapid increase in heart rate, blood pressure, and overall central nervous system (CNS) arousal. This translates to heightened alertness, focus, and a feeling of being "woken up."
• Pain Perception Modulation: Some theories suggest that the overwhelming sensory input from ammonia may temporarily distract from or reduce the perception of pain, allowing athletes to push through discomfort.

Why Bodybuilders and Strength Athletes Use Them

The primary reasons bodybuilders and other strength athletes utilize smelling salts are rooted in the immediate, potent effects on mental and physical readiness.

Perceived Benefits:

• Enhanced Alertness and Focus: Crucial for maintaining concentration during maximal lifts where technical execution is paramount.
• Psychological Arousal: Provides a mental "kick-start," helping to overcome pre-lift anxiety or lethargy.
• Increased Readiness for Maximal Effort: The surge of adrenaline-like effects can make an athlete feel more prepared to exert maximum force.
• Breaking Through Plateaus: Some athletes report that the acute boost helps them push past psychological barriers on challenging lifts.
• Reduced Perception of Fatigue: While not truly reducing physiological fatigue, the heightened state of arousal can temporarily mask its effects.

Application and Technique

The use of ammonia inhalants is typically reserved for moments requiring peak performance, such as before a maximal weight attempt in training or competition.

Typical Usage:

1. Preparation: The capsule is crushed, or the bottle is opened to release the ammonia gas.
2. Inhalation: The athlete briefly holds the inhalant a few inches from their nose and takes a quick, shallow sniff. It is crucial not to inhale deeply or for an extended period due to the irritant nature of the gas.
3. Timing: The inhalation is performed immediately before approaching the barbell or beginning the lift, to capitalize on the acute onset of effects.

Potential Risks and Considerations

While generally considered safe for healthy individuals when used sparingly and correctly, there are potential risks and considerations associated with ammonia inhalants.

Safety Concerns:

• Respiratory Irritation: Excessive or prolonged inhalation can cause irritation to the nasal passages, throat, and lungs.
• Headaches and Dizziness: Some individuals may experience temporary headaches or dizziness.
• Pre-existing Conditions: Individuals with respiratory conditions like asthma or allergies should exercise extreme caution or avoid them entirely, as ammonia can trigger bronchospasms.
• Masking Injury: The temporary reduction in pain perception could theoretically mask an injury, leading an athlete to push through pain that should signal a stop. This is a significant concern for coaches and medical professionals.
• Over-reliance: Developing a psychological dependence on smelling salts for arousal can hinder an athlete's ability to self-regulate their mental state.
• Neurological Impact: While rare, direct contact with liquid ammonia or very high concentrations could pose more serious risks.

Evidence and Efficacy

Scientific research on the performance-enhancing effects of ammonia inhalants is somewhat limited and mixed. Some studies suggest a transient increase in perceived strength or power, likely due to the heightened arousal and reduced inhibition. However, objective measures of strength or power output often show inconsistent or negligible improvements. The primary benefit appears to be psychological, providing a sense of readiness and focus.

Key Findings:

• Psychological Boost: Most research points to a significant psychological benefit, enhancing alertness and confidence.
• Inconsistent Physical Gains: Direct, measurable improvements in maximal strength or power are not consistently demonstrated across studies.
• Acute Effects: Any effects are very short-lived, lasting only seconds to a few minutes.

Alternatives and Best Practices for Arousal

For athletes seeking to enhance readiness without relying on ammonia inhalants, several effective and safer strategies exist.

Effective Alternatives:

• Proper Warm-up: A structured warm-up, including dynamic stretches and progressive loading, physiologically prepares the body and CNS.
• Caffeine: A well-researched ergogenic aid that enhances alertness, reduces perceived effort, and improves focus.
• Music: Listening to high-tempo, motivating music can significantly impact psychological arousal and performance.
• Visualization and Mental Rehearsal: Mentally practicing the lift or competition can build confidence and focus.
• Peer Support and Coaching: Encouragement from teammates or coaches can provide a significant psychological lift.
• Deep Breathing and Mindfulness: Paradoxically, controlled breathing techniques can optimize arousal by regulating the autonomic nervous system.

Conclusion

Ammonia inhalants serve as a quick, potent tool for bodybuilders and strength athletes seeking an immediate surge of alertness and psychological readiness before maximal efforts. While their physiological mechanism primarily involves stimulating the sympathetic nervous system and trigeminal nerve, leading to a "fight-or-flight" response, their performance benefits are largely perceived and psychological rather than a direct increase in muscular force. Athletes considering their use should understand the mechanisms, potential risks, and practice responsible application, always prioritizing safety and long-term health over a fleeting boost. For many, a holistic approach to preparation, incorporating proper warm-ups, nutrition, and mental strategies, offers a more sustainable and safer path to peak performance.