Is cold shower in the morning after workout fine?

Yes—a cold shower after a morning workout is generally fine, but whether it’s a good choice depends on your training goal.

• Muscle growth and strength: If maximizing muscle growth is the priority, avoid whole-body cold exposure soon after resistance training. A cold shower is likely less disruptive than an ice bath, but waiting about four hours is the cautious option. 1 2
• Endurance or faster recovery: After endurance or high-intensity training, cold exposure may help reduce soreness and improve perceived recovery and muscular power, especially when you need to return to training soon. 3 4