For centuries, cold therapy (cryotherapy) has been used by humans for health and recovery purposes. I’m sure you, too, have seen it all over social media; people dipping into the Icy water. No surprise, as ice bath has been known for its ability to remove heat, reduce core and tissue temperature, and alter blood flow, reducing inflammation, swelling, leading to quicker recovery.
Is that always the case?
There’s a growing discussion around their application post-hypertrophy training. That’s because an ice bath may reduce inflammation, constrict blood vessels and decrease blood flow to the muscles. This can hinder the delivery of vital nutrients and oxygen to the damaged tissues that are needed to kickstart the hypertrophy process, limiting muscle gains.
So if you’re someone who’s been hitting the gym regularly to gain muscle, read along!
In this blog we’ll uncover some surprising downsides (backed by the science) of plunging into an ice bath right after an intense muscle-building session. We’ll also explore the physiological nuances and offer insights on alternative recovery strategies for maximising gains without compromising muscle growth.
If you’re serious about hypertrophy training, this read is a game-changer.
5 Reasons to Avoid Ice Bath After Hypertrophy Training
Is an ice bath really worth it? Let’s dive into details how it can slow down your muscle building progress.
1.Delays muscle recovery
While ice baths can reduce inflammation and pain, recent studies show they may hinder muscle recovery and growth. The extreme cold can limit blood flow and slow down your body’s natural healing process, making it harder for your muscles to repair and grow. Instead try some of our alternatives for recovery below.
2. Impairs inflammation response and hinders muscle adaptation
While it may still seem like a good idea to jump into the icy water to relieve muscle soreness after weight training, recent research suggests to avoid ice baths as it can impair the body’s inflammatory response. Inflammation is crucial for muscle growth and repair.
By inhibiting it with cold therapy, you may slow down your progress. Additionally, ice baths can disrupt the body’s natural hormonal response to exercise, leading to less overall muscle growth.
3. It Negatively impacts muscle protein synthesis
Cold-water immersion after resistance-type exercise hinders the muscles ability to effectively use dietary proteins (amino acids obtained from protein) for building new muscle proteins. This means it negatively impacts the muscle protein synthesis process, which is crucial for muscle conditioning and growth.
| Research compared two groups over a two-week period. Individuals who tried cold-water immersion as part of their post-exercise recovery strategy and those who didn’t .
The ice bathing group experienced lower rates of muscle protein synthesis compared to those who didn’t. |
This suggests that using ice baths for recovery may not be ideal for those looking to optimize muscle conditioning and growth. That’s because it restricts blood vessels and impedes the delivery of vital nutrients and oxygen to the muscles. This could negatively impact the repair and growth of muscle fibres.
4. It can decrease anabolic hormone production
Another reason you may consider an ice bath after weight sessions is its potential to decrease your hormone production.
| The study of Journals investigated the effects of cold water immersion on muscle power and biochemical markers in rugby players. The results indicated a decrease in anabolic hormones such as testosterone and insulin-like growth factor-1 (IGF-1) after cold water immersion. |
It’s important to note that while some studies have observed a decrease in anabolic hormones after cold water immersion, the overall impact may vary depending on factors such as the duration and temperature of the immersion, as well as individual response.
So more studies are needed to fully understand the impact of ice baths on hormones.
5. It can compromise immune system function and increased injury risk
This point isn’t as black and white as written above. Ice baths can have a positive effect on your immune system, when done correctly.
For example, as we heard in Huberman lab (science lab):
‘’Never do deliberate hyperventilation before or during cold water (or any water!) immersion. Start slow (warmer than colder)—as cold shock is possible.’’
Individual cold tolerance varies, so if you’re looking to experience the benefits of an ice bath, start with a slightly warmer temperature and gradually decrease it as you become accustomed. If you opt for a cooler temperature, limit your time accordingly. Exposing yourself too suddenly to extreme cold or staying in an unfamiliar temperature for too long can potentially compromise your immune system, making you more vulnerable to illnesses. Additionally, the sudden temperature change can increase the risk of injuries, as your muscles may not have enough time to properly cool down and recover.
| ❗PRO TIPS
While an ice bath might not be the best post-hypertrophy session choice, it has many positive impacts on our health – you’ve just got to use it right! For example, you can avoid the above mentioned bad effects of ice bath by– just as scientists suggest,– leaving AT LEAST 4 hours between your weight training session and cold water immersion. That way, you’ll be turbo-charging your muscle gains in no time! |
Alternative Recovery Strategies to Ice Bath
Ice baths may not be the miracle cure for a direct post-workout recovery that they were once thought to be, but luckily there are many other ways to recover without compromising progress. Reconsider doing these alternative recovery methods below, post weight-training for maximum benefits.
1. Foam Rolling for Muscle Relaxation
Foam rolling is a fantastic recovery strategy. It helps release tension in muscles, improves flexibility, and enhances blood flow. Spend a few minutes rolling over different muscle groups , such as:
- Quadriceps
- Hamstrings
- Upper back
- Adductors
- Lats
- Rotator cuff
2. Active Recovery Exercises for Improved Circulation
Engage in light, low-intensity exercises like walking or cycling and even pilates. This promotes blood flow, helping to flush out metabolic waste products and speed up the recovery process.
3. Contrast Shower for Circulatory Boost
Switching between hot and cold water can enhance blood circulation, reducing muscle soreness and accelerating recovery. Unlike an ice bath, which may potentially interfere with the muscle-building process, a contrast shower provides the benefits of enhanced circulation and reduced muscle soreness without the extreme cold exposure. It’s a great way to invigorate your muscles and promote recovery without negatively impacting hypertrophy.
No need to worry about extreme cold, just keep that water comfortably refreshing!
4. Sport Massage for Deep Tissue Relief
A sports massage can be a great addition to your recovery, releasing deep-seated tension and those pesky trigger points. It also promotes relaxation, expediting the recovery of fatigued muscles.
5. Stretching for Flexibility and Mobility
Incorporate gentle stretching exercises to improve flexibility and mobility, like:
- Downward dogs
- Lunge with rotation
- 90/90 drill
- Pigeon stretch
- Kneeling hip flexor stretch
- Baby pose
- Knee to wall ankle mobilization
- Pecs and Lats stretch
This aids in preventing muscle tightness and promotes a faster recovery process.
| ❗Remember, it’s crucial to listen to your body. Choose recovery techniques that align with your individual needs, preferences and schedule. |
Frequently Asked Questions
What is an ice bath?
An ice bath, also known as cold-water immersion, involves immersing the body in cold water, typically around 50°F (10°C) or lower, for a short period of time, usually between 10 to 15 minutes.
Of course, the time and temperature can vary person-to-person.
Why would someone consider taking an ice bath after intense hypertrophy training?
Ice baths are believed to help reduce inflammation, alleviate muscle soreness, and potentially enhance recovery after intense training sessions, particularly in activities like hypertrophy training that can cause significant muscle stress.
It is always advised to look into the recent scientific researches for clarification and to stay up-to-date.
What are the surprising reasons to avoid an ice bath after intense hypertrophy training?
While ice baths can be beneficial for recovery, they may potentially interfere with the muscle-building process that is crucial in hypertrophy training. They could also hinder the body’s natural adaptive response to the training stimulus, negatively impact muscle protein synthesis, reduce blood flow and the transfer of vital nutrients into the body.
What are some alternative recovery techniques after intense hypertrophy training?
There are several effective alternatives to ice baths, including foam rolling, active recovery exercises, contrast showers, sport massages, stretching for flexibility, and ensuring proper nutrition and hydration.
Are there any specific scenarios or individuals who may benefit from ice baths?
Athletes engaging in intense training regimens, particularly those involved in high-intensity or endurance sports, may find ice baths beneficial for reducing muscle soreness and inflammation. However, it’s important to consider individual preferences and consult a healthcare professional.
Additionally you should leave at least a 4 hour gap between intense weight training and an ice bath!
Are there any potential risks or precautions associated with ice baths?
Yes, there are.
Prolonged exposure to very cold water can potentially lead to hypothermia or other cold-related injuries. It’s important to monitor the water temperature and duration, especially for individuals with certain medical conditions, like circulatory issues, or for those who may be more sensitive to extreme cold. Always consult a healthcare professional before incorporating ice baths into a recovery routine.