Does ice water limit long-term gains in muscle mass and strength after training?
Recently, one very interesting study flew around the world of fitness & science, which addressed the effect of only ice water after training on muscle growth and strength. What did she tell us?
The study addressed functional, morphological and molecular adaptation to strength training in immersion in ice water through 2 studies. In the first, 21 physically active men trained for 12 weeks, while after training they had either a cold bath or active regeneration (ie some warm-up, stretching). In the second study, nine men performed strength training on only one leg on different days, and this "training" ended again with a cold bath or active relaxation. For details (number of satellite cells expressing nerve adhesion molecules of the cell… and similar data that don't even tell me that extra, I'm not going to play scientist) click here. In any case, the final data suggested that a cold bath after strength training alleviates changes in the number of satellite cells and the activity of kinases (enzymes) that regulate muscle growth, which may be reflected in long-term impoverishment and hypertrophy ( muscle growth), even with strength performance. Even, similar results were demonstrated in this next study, again from 2015.
Of course, there is no need to draw clear conclusions. And even that is not possible. We have, for example, cryotherapy that can reduce inflammation, no one claims that ice baths are not good for other things and there is even the potential of ice water to reduce pain in tendons, joints, but it seems that this may be at the cost of limiting long-term muscle gain. . However, there is still some speculation on this topic and it is not even completely known the whole process of rebuilding muscles to be stronger and bigger within the mentioned "ice" methods. We know that many (even top) athletes and athletes use the ice bath method. Are they losing long-term muscle gain at the expense of improved regeneration? Hard to say. Also, if we want to be skeptical after all, a lot of (even top) athletes and athletes do many things that are not optimal and even "work" only through a placebo. Again, we cannot draw a clear conclusion unless there are more studies of ice water after strength training to address hypertrophy, but many people will probably at least consider whether to take an ice bath immediately after exercise. We will inform you.
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