Does using a sauna after a workout affect muscle hypertrophy?

Effects of Sauna Use After Workout on Muscle Growth

Sauna use after a workout may potentially enhance muscle growth through improvements in bone mineral density and muscle mass, but the evidence is limited and mixed. 1

Physiological Effects of Sauna on Recovery and Muscle Development

Potential Benefits

• Sauna exposure at high temperatures (100°C) has been shown to produce improvements in:
  • Muscle mass (particularly in the legs, with a 1.07% increase after 12 sessions) 1
  • Bone mineral density (7.7% increase) 1
  • Bone mineral content (6.17% increase) 1

Potential Drawbacks

• Sauna bathing immediately after exercise can be strenuous on the body and may impair recovery:
  • Decreases in maximal isometric leg press force (-9 to -15%) 2
  • Reduced rate of force development (-20 to -26%) 2
  • Decreased muscle steadiness 3
  • Traditional sauna bathing may not be recommended 24 hours before the next training session due to its fatiguing effects 2

Post-Exercise Hydration and Recovery Considerations

When using sauna after exercise, proper hydration becomes critically important:

• After exercise-heat stress, adequately rehydrating with plenty of fluids is essential 4
• For optimal recovery, consume fluids and electrolytes to offset 100-150% of body mass losses 4
• Recovery hydration regimens should include:
  • Sodium (to maintain total body water)
  • Carbohydrates (to replenish glycogen stores)
  • Protein (to maximize protein synthesis rates) 4

A practical approach is consuming drinks like chocolate milk (carbohydrate-to-protein ratio of 4:1) with sodium following exercise and sauna use 4.

Timing Considerations

• Strength exercise followed by sauna appears to be the most fatiguing protocol for neuromuscular performance 2
• Allowing sufficient time between sauna use and subsequent training sessions is important, as traditional sauna bathing itself is a strenuous activity 2
• Accelerated muscle contractility and decreased muscle steadiness have been observed following sauna recovery 3

Research Limitations

• Post-exercise sauna bathing with fluid intake restrictions does not provide additional benefits in hematological adaptations or exercise capacity over endurance training alone 5
• The evidence specifically addressing muscle hypertrophy outcomes from sauna use is limited
• Most studies focus on cardiovascular, thermoregulatory, and general health benefits rather than specific muscle growth outcomes 6

Practical Recommendations

1. If using sauna after workouts:

   • Ensure proper hydration before, during, and after exercise
   • Consume recovery nutrition containing protein (0.2-0.4 g/kg/h) with carbohydrate (0.8 g/kg/h) 4
   • Allow adequate recovery time before the next training session
   • Monitor individual responses and adjust accordingly

2. Be cautious about:

   • Excessive heat exposure immediately after intense strength training
   • Dehydration, which can impair recovery and adaptation
   • Scheduling sauna use too close to subsequent training sessions

While sauna use may offer some benefits for muscle and bone development, the current evidence does not strongly support it as a primary strategy specifically for enhancing muscle hypertrophy. The potential benefits should be weighed against the increased physiological strain and recovery demands.