Killing Muscle, One Ice Bath at a Time
Physionic
Dec 2, 2024
Mindsip insights from this episode:
Base conclusions on meta-analysis of weightlifting trials
The conclusion is based on a meta-analysis of randomized controlled trials where healthy participants lifted weights at least twice a week for a minimum of four weeks.
Avoid cold water immersion post-resistance training for optimal muscle growth
For maximal muscle gains, it is likely more beneficial to avoid cold water immersion after resistance training.
Limit cold water immersion to prevent blood flow restriction
Cold water immersion causes vasoconstriction, which clamps down on blood vessels and reduces the delivery of oxygen and nutrients to muscles.
Limit cold exposure to enhance muscle growth
The reduced nutrient delivery from cold exposure can down-regulate and inhibit master muscle growth enzymes like mTOR, which controls muscle protein synthesis.
Limit cold exposure to enhance immune response and muscle healing
Cold exposure is believed to reduce the activation of immune cells that play an important role in clearing damage and secreting molecules to encourage muscle healing.
Recognize limited muscle growth from resistance training and cold water immersion
While resistance training paired with cold water immersion can lead to some muscle growth, researchers describe the effect as 'small to negligible'.
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