Cold Plunges & Muscle Growth: Fact or Fiction?
Dive deep into the chilling debate: Do cold plunges hinder muscle growth? This article unpacks a recent study from the American College of Sports Medicine that suggests cold plunges might restrict blood flow,possibly impeding muscle progress after resistance training. Learn why endurance athletes may still benefit from this practice for faster recovery, while those focused on building muscle might want to reconsider. Discover how the popular cold plunge, favored by fitness enthusiasts and even celebrities, stacks up against the science of muscle repair—and the specific effects on protein synthesis. News Directory 3 reports on insights from led researchers, offering a thorough look at the pros and cons. Explore the ideal duration for a cold plunge to maximize results. Discover what’s next for optimizing workout recovery.
Cold Plunge Benefits Debated: Impact on Muscle Growth Examined
Updated June 10, 2025
The cold plunge, a favored practice among athletes and fitness enthusiasts, has gained traction for its purported benefits in workout recovery and immune system enhancement. Celebrities like Steve Aoki have even integrated cold plunge tubs into their homes.
Though, recent research from the American College of Sports Medicine casts doubt on some of these claims, particularly concerning muscle development. The study indicates that cold plunge may actually impede muscle growth following resistance training.
The study involved a dozen men, ages 20-28, who underwent resistance training. Researchers then immersed one leg of each participant in 46-degree Fahrenheit (8-degree Celsius) water and the other in body-temperature water for 20 minutes. Participants also consumed a protein-carbohydrate drink containing a special amino acid tracer. Ultrasound and muscle biopsies revealed that the cold-immersed leg received 30% less nutrition compared to the leg in tepid water.
Milan Betz, a researcher at Maastricht University in the Netherlands, explained the science behind the findings. Cold plunge induces vasoconstriction, reducing blood flow.This constriction limits the delivery of nutrients crucial for muscle repair and growth after exercise.
While protein synthesis continues for up to two days post-workout,Betz noted that the immediate hours after exercise are critical for muscle rebuilding.
Previous research supports these findings. A study showed that individuals who engaged in 10-minute cold plunge sessions after resistance training experienced less muscle growth over three months compared to those who did not.
“Our main conclusion is that [cold plunging] should be avoided after resistance exercise when muscle building is your main goal,” Betz saeid.
Despite these findings, cold plunge may still benefit endurance athletes, such as runners and rowers, by facilitating quicker recovery for subsequent workouts.Some athletes also find that cold plunge during competitions enhances performance.
moreover, manny individuals report mental health benefits from cold plunge, and some believe it boosts the immune system. However, some studies suggest that the perceived benefits may be attributed to the placebo effect.
What’s next
The optimal duration for cold plunge to balance its potential benefits with its impact on muscle growth remains unclear. Betz suggests that even five minutes can lower muscle temperature, perhaps affecting muscle development. He speculates that one or two minutes may not have significant negative effects,but advises caution for those prioritizing muscle growth.