From the Guidelines
Cold water immersion after exercise may impede muscle hypertrophy when used regularly, and it is recommended to avoid it immediately after strength training sessions for optimal muscle growth. Current evidence suggests that the cooling effect of cold water immersion reduces blood flow to muscles and decreases the inflammatory response that normally occurs after resistance training, which can interfere with the signaling pathways necessary for optimal muscle growth 1. The most common cold water immersion protocols involve whole-body immersion for 30 minutes at a water temperature of 22-30°C or body segment immersion at lower temperatures (10-18°C) 1. However, cooling of the legs/muscles will decrease nerve conduction and muscle contraction velocities, and athletes might therefore need to re-warm-up before competition 1.
For those primarily focused on building muscle size and strength, it's generally recommended to focus on proper nutrition, sufficient sleep, and progressive overload in their training program. Proper nutrition includes adequate protein intake of 1.6-2.2g/kg body weight daily, while sufficient sleep is defined as 7-9 hours per night. Progressive overload involves gradually increasing the weight or resistance used in strength training exercises over time to challenge the muscles and stimulate growth. If cold water immersion is necessary for recovery, separating it from the workout by at least 3-4 hours may minimize interference with muscle growth processes while still providing some recovery benefits.
Some key points to consider when using cold water immersion for recovery include:
- The timing of cold water immersion: immediately after exercise may not be ideal for muscle growth
- The temperature of the water: lower temperatures may be more effective for recovery but may also impede muscle growth
- The duration of cold water immersion: shorter durations may be less likely to impede muscle growth
- The individual's training goals: if muscle growth is the primary goal, cold water immersion may not be the best choice for recovery.
From the Research
Cold Water Immersion and Muscle Growth
- Cold water immersion after exercise has been shown to reduce muscle soreness and improve recovery [(2,3,4)].
- However, the effect of cold water immersion on muscle growth is not directly addressed in the provided studies.
- Some studies suggest that cold water immersion may have an anti-inflammatory effect, which could potentially impact muscle growth [(2,4)].
- On the other hand, other studies suggest that cold water immersion may not have a significant impact on muscle function or growth [(3,5)].
Mechanisms of Muscle Soreness and Growth
- Muscle soreness, also known as delayed-onset muscle soreness (DOMS), is caused by microtrauma to muscles and surrounding connective tissues [(3,5)].
- The inflammatory process and subsequent shifts of fluid and electrolytes contribute to the development of DOMS 5.
- Muscle growth, or hypertrophy, is influenced by a variety of factors, including exercise, nutrition, and recovery 4.
Treatment and Prevention of Muscle Soreness
- Various treatment strategies, including cold water immersion, heat therapy, massage, and exercise, have been shown to alleviate muscle soreness [(2,3,4,5)].
- The effectiveness of these strategies may depend on the individual and the specific exercise or activity [(3,5)].
- Prevention of muscle soreness may involve gradual introduction to new exercises or activities, proper warm-up and cool-down routines, and adequate recovery time [(3,4)].