Does Cold Plunging Prevent You from Gaining Muscle?

Let's make this clear.
A common question we receive from athletes and lifters is, "Will cold plunging hurt my gains?" 
The quick response? If you do it correctly, no. 

Here's the thing: studies reveal that immediately following intense exercise with resistance, a dip in an ice bath can somewhat inhibit muscle protein synthesis and slow down some of those hard-won adaptations. In other words, if you jump in too soon, the cold can indeed reduce inflammation and your hypertrophic response, which may slightly delay the process to repair muscle.

Does that imply, however, that you should completely avoid the cold? Of course not. It simply indicates that time is crucial.
 
How to Preserve the Benefits and Gains 
Try this easy routine if you're lifting to gain muscle: 
✅ Give it a few hours. 
Before venturing outside, give your body a window of time (think two to four hours) to begin its natural healing processes and start the cycle of exercise recovery.
✅Take a plunge on days off. You can still get the boost without interfering with muscle adaptation by cold plunging on your days when you don't do weights. 
✅ Strategically use cold. 
Large exercise, large inflammation? For performance and discomfort relief, a recovery-focused dip may be worthwhile at times; nevertheless, don't make it your go-to post-lift routine. In some cases, pairing cold therapy with proper rest can optimize both performance and recovery.

The Other Gains You Must See
Exposure to cold is beneficial for both your body and mind, not simply your muscles:
💤 Deeper, more restorative sleep: Regular plungers report better sleep.
🚀 Better mood: Cold water is nature's antidepressant, and that dopamine rush is true.
🧠 Mental clarity: An ice bath is the best way to wake up or clear your fogginess.
😌 Stress elimination: Reduced cortisol, mental clarity, and increased ability to handle life's upheaval

For athletes incorporating Heart rate training, cold plunging can also help lower post-exercise heart rate more quickly, aiding in both cardiovascular and muscular recovery.

Therefore,  as long as you know enough about cold plunge, it won't destroy your gains.
Plan your plunges around your training, time them appropriately, and take use of all the advantages that the cold has to offer.
 If you're still not convinced, check out what our Seth Capehart MD has to say on the subject! Click to view 👇💪