|
Ice baths have gained great popularity the past couple of years, especially amongst those seeking to optimize training recovery. Although ice baths may reduce muscle soreness and enhance recovery [1], it doesn't appear to be a very useful recovery tool for those who lift weights to maximize muscle and strength gains. - In the long run, consistent use of ice baths may actually decrease your muscle and strength gains since it has been suggested to impair anabolic signaling [2, 3]. Considering this and that ice baths provide no additional recovery benefit when compared to a form of active recovery, like post-workout 10-min cycling, it's generally best to skip the ice baths [4]. - Now, there's not much wrong with periodic use of ice baths if you have a preference for them. But if you are a strength athlete seeking maximum muscular adaptations, opting for a form of active recovery (think low-intensity walking/cycling) after training seems to be more effective over time. - References: 1. https://www.ncbi.nlm./pubmed/27396361 2. https://www.ncbi.nlm./pmc/articles/pmid/26174323/ 3. MASS issue 4 - Michael C. Zourdos 4. http://onlinelibrary./doi/10.1113/JP272881/full |
|
|
