Recent headlines and clickbait social media posts have stated, “cold plunging can decrease muscle hypertrophy by 66%,” which has led numerous athletes to ask us, “Does cold plunging reduce muscle growth?”

A headline like that makes you reconsider the utility of cold plunging. Why put all that work in for muscle growth and have it mitigated by an ice bath you didn’t want to get in anyway?

As great as this headline is, the results in sports science research make you question the “headline creators” ability to interpret research correctly… I know… big surprise.

🥶Does cold plunging reduce muscle growth?

No, it reduces activation of satellite cells that play a role in protein synthesis, but no research has shown that cold plunging truly reduces muscle growth.

A study in the Journal of Physiology found that athletes who cold plunged after strength training showed reduced activation of satellite cells and key proteins tied to muscle growth, including the mTOR pathway. This has sparked concern that cold exposure might interfere with hypertrophy, potentially undoing the hard work put in at the gym.

But here’s the critical point: while some studies have shown a reduction in satellite cell activity, which plays a role in muscle repair and growth, none have actually shown a measurable decrease in muscle size. In fact, other research suggests that short or moderate cold exposure may not significantly hinder growth, and may even support it by reducing soreness and improving training consistency. A review in the European Journal of Sports Science also noted that many of these studies are small and low in quality, so those bold “66% less muscle” headlines? They’re more hype than science.

🧊To Cold Plunge or Not…That is the Question

It remains the athlete’s choice. If it helps you feel recovered to get the next training session in, the benefit outweighs the risk of cold plunging. If you prefer staying out of the cold, active recovery (zone 2 cardio, dynamic mobility, etc) can provide the same benefits, and to date, the BEST recovery method is found in quality sleep.

How do you improve your sleep performance? [Click here to access your free guide.]

Best Protocol for Cold Plunging:

• Inflammatory Response: Cold plunging for 5–10 minutes seems to strike a balance between promoting recovery (by reducing swelling and soreness) and allowing the body to maintain the necessary inflammatory processes for muscle repair and growth.
• Temperature: Water temperature should be between 10–15°C (50–59°F)
  • Going lower than this (e.g., below 10°C) could increase the risk of blunting the recovery process and the satellite cell activation needed for muscle growth.
• Frequency: Limit cold plunging to 2–3 times per week, or only after particularly intense or long training sessions.
• Duration: Plunge for 5-10 minutes

Author: 

Dr. Dillon Caswell, PT, DPT, SCS

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert