The conclusions of different studies show significant differences. 2015 experiments in the Journal of Physiology showed that subjects had a 20 per cent lower rate of protein synthesis in leg muscles after ice baths compared to a normothermic recovery group, and that muscle circumference growth was 15 per cent slower in strength-trainers who took regular long-term ice baths than in the control group. Yet a 2020 review in Sports Medicine noted that short-term ice baths for amateurs no more than twice a week had no significant effect on muscle growth, and that instead endurance athletes could indirectly boost their training volume by accelerating their recovery through ice baths. This ambivalence stems from the differences in training levels, ice bath frequency and timing of the study subjects - professional muscle builders are more sensitive to anabolic signals, whereas the training intensity of the average gym-goer may not trigger a significant inhibitory effect.
Those with muscle building as a core goal should avoid using ice baths after every strength training session, especially on high-intensity stimulation days such as squats and hard pulls, which are followed by periods of peak mTOR pathway activity. Ice baths may be used cautiously 1-2 times per month only when severe muscle soreness or swelling is present (e.g., delayed soreness due to overtraining). For endurance or explosive athletes, ice baths can be used 2-3 times per week as needed, but protein intake needs to be elevated above 1.6 g/kg body weight to counteract potential catabolic effects. For example, a 70kg sprinter would need to consume at least 112g of protein per day to maintain anabolic homeostasis after an ice bath.
However, the proper use of ice baths does accelerate muscle recovery. Even if you choose to take an ice bath, if you are in a muscle building phase, you should follow safe practices and wait 2 hours after training (to avoid the peak of protein synthesis) before proceeding, with a water temperature of 12-15°C and a duration of no more than 10 minutes.
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