From the Guidelines
Cold plunges should be used with caution after strength training as they may delay muscle growth due to reduced inflammation and blood flow to muscles. When considering the use of cold water immersion (CWI) for recovery, it's essential to understand the potential effects on muscle growth and repair. According to a study published in the British Journal of Sports Medicine 1, cooling of the legs/muscles will decrease nerve conduction and muscle contraction velocities, which may impact muscle function and potentially delay growth.
To minimize the potential negative effects on muscle growth, it's recommended to:
- Wait at least 4-6 hours after strength training before doing a cold plunge
- Limit immersion time to 5 minutes or less
- Use cold plunges strategically, rather than after every workout
- Consider using cold plunges on rest days or after endurance training where muscle growth isn't the primary goal
The timing of cold exposure is crucial, as it appears to have the most potential to interfere with hypertrophy during the critical post-workout window (1-2 hours) 1. By being mindful of the potential effects of cold plunges on muscle growth and using them judiciously, individuals can still reap the benefits of cold therapy while minimizing its impact on muscle development.
From the Research
Effects of Cold Plunge on Muscle Growth
- Cold water immersion (CWI) has been shown to attenuate muscle fiber hypertrophy after resistance training 2, 3.
- Studies have found that CWI can reduce the expression of genes and proteins involved in muscle growth and remodeling, such as mechanistic target of rapamycin complex 1 signaling and heat shock protein 27 protein content 2, 4.
- CWI has also been found to increase the expression of proteins involved in muscle breakdown, such as atrogin-1 and FOX-O1 2, 4.
- The use of CWI as a regular post-exercise recovery strategy may therefore be counterproductive to muscle hypertrophy goals 2, 3.
Comparison to Active Recovery
- Active recovery has been shown to be more effective than CWI in promoting muscle hypertrophy and strength gains after resistance training 3, 5.
- Active recovery has also been found to increase the expression of genes and proteins involved in muscle growth and remodeling, such as insulin-like growth factor-1 and myonuclei per fiber 3.
- However, CWI has been found to have no significant effect on inflammation and cellular stress responses in muscle after resistance exercise, compared to active recovery 6.
Implications for Training
- The regular use of CWI associated with exercise programs has a deleterious effect on resistance training adaptations, but does not appear to affect aerobic exercise performance 5.
- Coaches and athletes should consider alternative recovery strategies, such as active recovery, to promote muscle hypertrophy and strength gains after resistance training 3, 5.