Killing Muscle, One Ice Bath at a Time

Physionic

Dec 2, 2024

Episode description

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0:00 - Introduction
0:33 - Study Results
4:23 - Mechanisms Explained
5:59 - Take Aways

References
[Study 360] Piñero, A., Burke, R., Augustin, F., Mohan, A. E., DeJesus, K., Sapuppo, M., Weisenthal, M., Coleman, M., Androulakis‐Korakakis, P., Grgic, J., Swinton, P. A., & Schoenfeld, B. J. (2024). Throwing cold water on muscle growth: A systematic review with meta‐analysis of the effects of postexercise cold water immersion on resistance training‐induced hypertrophy. European Journal of Sport Science, 24(2), 177–189. https://doi.org/10.1002/ejsc.12074

Funding/Conflicts: Unknown Funding / No Potential Conflicts of Interest

[Study 361] Ihsan M, Abbiss CR, Allan R. Adaptations to Post-exercise Cold Water Immersion: Friend, Foe, or Futile?. Front Sports Act Living. 2021;3:714148. Published 2021 Jul 16. doi:10.3389/fspor.2021.714148

Funding/Conflicts: Unknown Funding / No Potential Conflicts of Interest

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#coldwaterimmersion #icebathbenefits #coldwatertherapy

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.

#exercise

#study

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.

#cold-therapy

#muscle

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.

#blood-flow

#cold-therapy

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.

#cold-therapy

#mTOR

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.