Do Ice Baths and Cold Plunges Help MUSCLE GROWTH or Hinder Your Fitness Progress?
Ice baths, known as cold water immersion or cold plunges, are popular post-workout rituals for many athletes. They can provide some benefits, like helping to reduce muscle soreness after exercise. However, the critical question remains: Could Ice Baths Help Muscle Growth, or could they be a hindrance? Let's dig into the science.
What Ice Baths and Cold Plunges Can Do
Many people use ice baths and cold plunges to help their muscles recover after a workout. These cold water treatments can help reduce muscle damage from exercise and help athletes recover faster. They work by reducing inflammation in the muscles, which can help lessen feelings of muscle soreness and fatigue.
The Impact on Muscle Growth
Here's where things get tricky. When it comes to building muscle, inflammation isn't all bad. In fact, it's a necessary step in the process. So, while ice baths and cold plunges may help with muscle recovery, they could actually slow down muscle growth by reducing inflammation.
Research has shown that cold water immersion can decrease muscle protein synthesis—in simpler terms, it might reduce muscle growth. This means that if you're using resistance training to build muscle, taking an ice bath or a cold plunge after your workout might not be the best idea.
Here is the ultimate guide to nutrient timing for maximum muscle growth, read briefly.
The Bottom Line
If you're an athlete looking to recover quickly between events, ice baths, and cold plunges could be helpful. But if your goal is building muscle, you might want to think twice before jumping into that ice bath.
While they can be helpful for some, the benefits of ice baths and cold plunges aren't one-size-fits-all. As with many things in fitness, what works best depends on your goals and circumstances.
References:
Peake JM, Roberts LA, Figueiredo VC, Egner I, Krog S, Aas SN, Suzuki K, Markworth JF, Coombes JS, Cameron-Smith D, Raastad T. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. J Physiol. 2017 Feb 1;595(3):695-711. doi: 10.1113/JP272881. Epub 2016 Nov 13. PMID: 27704555; PMCID: PMC5285720.
Peake JM, Markworth JF, Cumming KT, Aas SN, Roberts LA, Raastad T, Cameron-Smith D, Figueiredo VC. The Effects of Cold Water Immersion and Active Recovery on Molecular Factors That Regulate Growth and Remodeling of Skeletal Muscle After Resistance Exercise. Front Physiol. 2020 Jun 30;11:737. doi: 10.3389/fphys.2020.00737. PMID: 32695024; PMCID: PMC7339943.
Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WDVM, Verdijk LB, van Loon LJC. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb;598(4):755-772. doi: 10.1113/JP278996. Epub 2019 Dec 29. PMID: 31788800; PMCID: PMC7028023.
Front. Physiol., 20 January 2023. Sec. Exercise Physiology. Volume 14 - 2023