# @kriis_d on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CyTzccnPRik
- **Gondola URL:** https://gondola.cc/posts/13376748-kriis-d-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6008dcae31.jpg
- **Posted:** 2023-10-12T18:50:17.000+00:00
- **Account Owner:** Kristen Dunsmore, MS (@kriis_d) — https://gondola.cc/kriis_d

## Caption

Ice baths have gained popularity among athletes to aid in recovery following intense training sessions. Although they may alleviate muscle discomfort, ice baths and other forms of cold-water immersion may suppress the training-induced adaptive response important for muscle growth. 
 
Research suggests frequent CWI decreases muscle protein synthesis after an individual exercise session, and throughout a 2-week resistance training period - with post-exercise cooling administered 3x a week (PMID: 31788800).
 
Twelve healthy males underwent a resistance-type exercise session followed by immersing both legs in the water. While one leg enjoyed a thermoneutral water bath (30°C), the other was subjected to cold water (8°C). 

Participants then consumed a beverage containing 20g PRO and 45g CHO. 
 
Findings
 
Immediate Aftermath: Cold-water immersed leg showed reduced capacity to absorb and utilize dietary protein-derived amino acids for muscle growth.
 
Short Term (5-hour recovery): Protein synthesis rates were notably lower in the cold-water immersed leg.
 
Long Term (Two weeks): Daily muscle protein synthesis rates were consistently lower in the cold-water immersed leg.
 
So, what does this mean for your recovery routine?
 
While the immediate relief from soreness is tempting, the potential long-term trade-offs concerning muscle growth are significant.

If you are considering adding CWI into your routine, avoid doing so immediately after workouts, especially if your primary goal is to gain muscle. 

#musclegrowth #strengthtraining #empowerlift #empowerlifttraining #coldwatertherapy

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## Tags

empowerlifttraining, musclegrowth, coldwatertherapy, strengthtraining, empowerlift

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