Elite-level fitness devotees often dive into ice baths —also dubbed “cold plunges” — after punishing their bodies on courts or fields. It’s a jarring ritual meant to fend off spasms and post-workout discomfort.
Recently, though, this frigid ritual has grown trendy in fitness influencer circles, complete with curated selfies to broadcast their allegiance to a hyper-disciplined lifestyle. The #ColdPlunge trend has become synonymous with muscle-chasing gym bros hawking neon-colored whey powder, “nuclear” bulking regimens, and extra-tight athletic gear.
Yet, new findings — featured in Medicine & Science in Sports & Exercise — have turned a sharp spotlight on this practice, suggesting it might backfire for those pursuing muscle growth.
“It appears this isn’t the wisest strategy,” remarked Milan Betz, principal researcher at Maastricht University, in conversation with the Washington Post.
You might wonder — why was voluntarily stepping into near-arctic tubs a thing to begin with? Advocates claim that icy immersion quells inflammation and washes out metabolic byproducts, such as lactate, thereby reducing soreness. These perks may benefit endurance-focused athletes, like marathoners or swimmers, more than powerlifters or bodybuilders.
In this study, researchers enlisted twelve fit young men, instructing them to perform intense leg exercises. Post-training, each volunteer immersed one leg in warm water (80°F) and the other in ice-cold water (30°F) for 20 minutes.
To track post-workout recovery, scientists administered a protein shake laced with a biochemical tracer. This allowed researchers to observe the movement of protein through the bloodstream using imaging technology.
Their discovery? A staggering decline in blood circulation in the cold-soaked legs, and this reduction persisted for hours. That sluggish flow throttled protein delivery to muscle fibers, starving the very tissues that needed repair. In short: chilled limbs, reduced protein absorption, diminished gains, as per certain reports.
Brad Schoenfeld — a prominent figure in strength science at Lehman College and co-author of a 2024 meta-analysis — echoed the alarm. He noted that this new evidence adds weight to prior warnings that cold immersion hampers hypertrophy by disrupting protein synthesis.
Still, the debate isn’t entirely frozen. This study had a narrow scope — the sample size was small, and subjects were assessed immediately post-lifting. That’s not the standard protocol; many trainers suggest waiting a few hours. Plus, psychological resilience or ritualistic comfort may still hold value.
Nevertheless, Betz offers a cautionary word: “If your priority is stacking on size and strength, it’s best to skip the icy dip right after your session.”