Ice baths after training

// What the research shows

The BayesianBayesian analysis A statistical method that states how likely an effect is, rather than just “significant or not”. More in the glossary → meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Piñero et al. (2024; 8 studies) found a high likelihood that regular cold water immersion after resistance training diminishes hypertrophy. Proposed reasons include reduced blood flow and dampened post-exercise muscle protein synthesisMuscle protein synthesis (MPS) The building of new muscle proteins. Training and protein raise it for several hours. More in the glossary →. Some studies also show smaller strength gains when the trained muscles are cooled.

// In practice

• If building muscle is the goal: no ice bath right after lifting.
• Cold can make sense when fast recovery matters more than adaptation, e.g. between two competitions.
• If you enjoy cold showers or plunges: do them on rest days or well apart from training.

// Limitations & open questions

Only 8 studies. Whether waiting several hours after training removes the effect is unclear.

// Sources

• Meta-Analyse 2024Piñero et al. – Throwing cold water on muscle growth: post-exercise cold water immersion and hypertrophy (Eur J Sport Sci) ↗

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