Ice baths & Hypertrophy

Ice baths & Hypertrophy⭕️

Cold Water Immersions (CWI) are widely known for their potential benefits, such as reducing inflammation and muscle soreness, and speeding up recovery time. They work by immersing the body, or specific limbs, in icy water to stimulate the circulatory and nervous systems. Athletes often turn to this strategy in hopes of optimizing their performance.

However, if we look at the evidence, we can quickly find out that studies suggest that CWI may actually negatively impact muscle growth and strength development.

In fact, the cold temperatures seem to inhibit translational efficiency, reduce blood flow, and decrease muscle protein synthesis (MPS), ultimately hindering hypertrophy and strength gains.

Now, it’s important to mention that the effects can vary depending on the protocol used: immersing trained limbs or the entire body. This is important, because differences in hydrostatic pressure can influence markers of Delayed Onset Muscle Soreness (DOMS), additionally, limb-protocols seem to have greater effects on noradrenaline releases, which can reduce strength. Full-body immersions on the other hand (which are more common) seem not to have any significant effect in strength (in the short term) and *could* be used when recovery is needed quickly (usually in non-strength oriented sports).

Given these findings, ice baths might be a strategic option for athletes looking to minimize soreness between games.
However, they’re likely not ideal for those focused on strength-oriented training.

What about bodybuilders?

Long-term use of CWI has been associated with negative effects on both hypertrophy and strength.
So, instead of taking the plunge into icy waters, consider prioritizing other recovery strategies: ensuring adequate sleep, consuming the right nutrients, and following a well-designed training program that allows for progress and recovery. In the end, these simple yet effective methods can contribute to a more sustainable and fruitful journey towards athletic excellence.