This article looks at the effect of cold water immersion after training on muscle growth
What’s the deal?
Many athletes believe that a nice ice bath (cold water immersion) after training aids recovery and reduces pain. The science has produced mixed results however, and we don’t know how ice baths affect muscle growth.
What did they do?
12 participants performed a leg-based weights training sessions, followed by immersion of both legs in water for 20 minutes. One leg was placed in 8°C water, whereas the other leg was placed in 30°C water as a control. Participants were then given a special traceable protein drink, allowing scientists to analyse the uptake of protein into muscles.
What happened?
There was less protein uptaken by the leg placed in the 8°C water during recovery, compared to the 30°C control leg after 5 hours. Similar results were seen in a follow-up experiment consisting of training over 2 weeks. This potentially means that there would be less muscle growth as a result of using ice baths after training.
What can you tell me about the people?
Participants were male, aged 21 on average and considered recreationally fit and active. None of the participants had an ongoing weights plan, but exercised regularly.
What else should I know?
The leg exercises consisted of leg press and knee extension activities. The traceable drink used in this experiment was radioactively labelled, allowing scientists to measure how much was taken up by the muscles and used for muscle growth. Muscles were examined by taking a biopsy (a small sample), which I’ve heard is quite painful!
What will I do differently?
To be honest, I do not like ice baths! They are super painful for me and I’m always looking for excuses to avoid them! This research suggests that I’m not missing out on anything!
This research was published in February 2020 by CJ Fuchs and colleagues from Maastricht University Medical Centre in The Netherlands.
This article highlights our personal take on their research. Check it out here and see what you think!
Abstract Athlete 