"Doing This After Exercise Is Blunting Your Gains" - Exercise Scientist

This is how to optimize your protein intake & distribution for muscle growth: https://www.youtube.com/watch?v=wPLr0Ws5NWk

🎯 Key points for quick navigation: 00:00 🥶 Cold water immersion immediately after resistance training may blunt muscle protein synthesis and compromise recovery. 01:35 🏋️‍♂️ Cooling muscles with cold water for 15 minutes after exercise over two weeks showed decreased muscle protein synthesis compared to non-cooled muscles. 03:26 🚿 Waiting several hours or until the next day after resistance training before using cold water immersion may minimize negative impacts on muscle recovery. 05:27 🏃‍♂️ Cold water immersion's effects on muscle recovery principles apply similarly to both endurance and resistance training, affecting protein utilization in muscles. 06:51 💧 Cold water immersion can cause vasoconstriction, potentially affecting muscle blood flow for several hours post-imme

Thanks Another great video

Excellent. Nicely explained.... Now, you just need to explain this fact to YouTubers selling cold water immersions devices. It is the temporary analgesic effect that cold water immersion provides rather than any positive healing that sells the idea.

Quantitatively, what is the difference? How much does it blunt protein synthesis?

It was instructive

Interesting. I usually use Arnica (just follow the instruction on the container) after a HIIT session. They also recommend for long haul flights an aspirin. Has this been looked at in sports? That helps blood circulation. Right?

Has the efficacy of spot treatment with cold , say on a damaged knee been compared to total immersion treatments ? For instance would a cold wrap on a knee or a bruise , perhaps during a sauna treatment that keeps the overall body temperature up , be more beneficial ?

Not sure why we are looking for cold plunging to help with recovery when the evidence (as shared in this video) do not support it. I do it first thing in the morning for other reasons, but not for recovery. I agree with the scientist guy when he said that it was originally designed for athletes after injury.....my how we have taken it to an extreme to include resistance training recovery! Lol! Great video.

Cold plunge in the morning, workout a few hours later

came for the thumbnail, stayed for the knowledge

I think a lot of the cold immersion buzz is just that, a psychological buzz and people get addicted to it. Be sure you have your heart checked first and if you have a history of heart attacks in your family, DON'T DO IT. That buzz is not worth a heart attack.

Curious about the sauna afterwards. I do sauna 4x a week after resistance training.

So did I miss the question of, cold immersion before hypertrophy training ... does it effect muscle protein synthesis?

What about Sauna after exercise, which would in theory be the opposite of the cold immersion; does that have any benefit?

What about heat? I do sauna post-workout and i want to know if i am blunting my gains.

Would it be beneficial to have the cold shower before the training?

We athlete's aren't really doing ice baths for muscle recovery, it's for the swelling of joints and contact sport injuries between games. I'm not saying it's a good long term thing either...

just use carbon 60 instead

Golden Rule Number 1........ DON'T GET INJURED. Fact, a hot and cold shower, finishing on cold will reduce inflammation and your chances of injury; especially for older men when recovery is not as fast. So a hot and cold shower does makes sense!!?? Has anyone looked at this???