What do you think about ice bathing?

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explains that cold therapy, including ice baths, is effective for recovery, provided it's done correctly. While it's not the best approach to cool the entire body after training, as it might prevent the hypertrophy or muscle growth response, certain areas like the palms, bottoms of the feet, or the face can be cooled for recovery without the negative effects on training stimulus 1. Moreover, deliberate cold exposure can increase mental resilience and is known to lead to significant, long-lasting increases in dopamine, which supports mood and motivation 2.

He emphasizes the importance of understanding the purpose behind using cold exposure. If the goal is to optimize recovery, particularly in athletes during intense training or competitive seasons, ice baths can be used to facilitate recovery and not necessarily for causing adaptation, which means less concern about blocking the hypertrophy response 3. However, cold water immersion may not be beneficial after certain forms of exercise that focus only on the eccentric component of resistance exercise 4.

Cold Recovery Insights

Cooling the body effectively post-exercise is crucial for optimal recovery. Instead of jumping into an ice bath, targeting specific areas like the palms, feet, or face can enhance muscle recovery without blocking growth pathways. While cold exposure can reduce inflammation and promote thermogenesis, it’s essential to use it strategically to avoid hindering performance gains.
Huberman Lab
Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Podcast #19
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For those looking to incorporate ice baths into their recovery regime, it's advisable to do so under guidance and with a clear objective in mind, given the nuanced effects it can have on various aspects of training and performance.

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