Cold Plunges can slow down your muscle growth after a workout

Recent research from the University of Queensland, published in the Journal of Physiology, reveals that cold water immersion (CWI) immediately after resistance training can hinder muscle growth. In this study, participants who engaged in 12 weeks of strength training and followed each session with a 10-minute cold plunge at 10°C experienced significantly less muscle hypertrophy compared to those who used active recovery methods. The researchers found that CWI reduced anabolic signaling pathways, such as mTOR, and decreased satellite cell activity, both crucial for muscle repair and growth. citeturn0search0

The physiological mechanism behind this involves the constriction of blood vessels due to cold exposure, which limits blood flow to muscles. This reduced circulation impairs the delivery of essential nutrients and hormones necessary for muscle protein synthesis. Therefore, while CWI may alleviate immediate muscle soreness, it can compromise the long-term adaptive responses to resistance training. To balance recovery and muscle development, it's advisable to avoid cold plunges immediately after strength workouts. Instead, schedule them several hours later or on rest days to allow the body to initiate its natural growth processes.

Despite its potential drawbacks for muscle growth, cold plunging offers several benefits. It can enhance mood by increasing dopamine levels, leading to improved alertness and reduced stress. Additionally, CWI has been associated with better sleep quality and may support immune function. These benefits make cold plunges a valuable tool for overall well-being when used appropriately within a training regimen.