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Ice baths are popular for exercise recovery and general wellness. But what does the science say?

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Ice baths are popular for exercise recovery and general wellness. But what does the science say?

Ice baths have become increasingly popular over the past few years. Fitness enthusiasts and casual exercisers around the world are embracing this trend that was once reserved for elite athletes.

Ice baths (also known as “cold water immersion”) are exactly what they sound like. They involve immersing your body in cold water for a set amount of time.

Ice bath temperatures typically range from 10–15°C, though many people opt for water that’s literally icy.

Social media is filled with videos of people plunging into freezing water, claiming this helps with everything from recovery after exercise to mental health.

But do ice baths live up to the hype? Here’s what the evidence says.

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Ice baths for recovery after exercise

One of the main reasons people use ice baths is to reduce muscle soreness and improve recovery after exercise. Athletes, including endurance runners, weightlifters and football players, commonly use ice baths.

And there’s plenty of evidence to suggest ice baths can improve recovery after exercise.

Research shows having an ice bath immediately after a bout of intense exercise can reduce muscle soreness in the following hours and days. Ice baths have also been shown to help with recovery in areas including muscle strength, power and flexibility.

Ice baths do this by reducing post-exercise inflammation, muscle swelling, and muscle damage, while improving the clearance of metabolites, such as lactate.

So, if you are someone who needs to perform bouts of intense exercise on back-to-back days, ice baths could be a good option.

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But they shouldn’t be used all the time, even if you are an athlete.

As mentioned above, one of the ways ice baths work is by reducing inflammation in the muscle tissue that occurs after exercise. While this helps muscle recovery, this inflammation also acts as a signal that tells the body to adapt and become stronger.

For this reason, using ice baths too often (that is, after most training sessions) may blunt training-related increases in strength, endurance and power, as well as muscle growth.

Notably, ice baths don’t seem to harm aerobic fitness. This means you might be OK to use them as often as you want after aerobic training sessions.

Some people use ice baths for recovery after exercise.
Awa Mally/Shutterstock

Ice baths and general health

More recently, ice baths have gained traction in the broader fitness and wellness communities. Proponents suggest they can enhance mental health, immune function, and overall wellbeing.

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But the research in this space is sparse.

We recently did a systematic review examining all the published research looking at ice baths and health outcomes in the general population (rather than athletes).

We found only 11 studies, some of which used cold showers instead of ice baths. The evidence suggested regular cold water immersion might lead to small reductions in stress, small improvements in sleep quality and self-reported quality of life, and might reduce how often people get sick (such as with a cold or the flu).

However, many of these findings came from single studies, so they should be interpreted with caution until more research is conducted. Also, we didn’t explore how ice baths (and cold showers) may have caused these effects, so we don’t know exactly how they work.

A woman emerges from water in a frozen lake.
Beyond exercise recovery, many people tout cold water immersion for general health and wellness.
OlgaBerlet/Shutterstock

Are there any risks?

While there isn’t any research examining the dangers of ice baths at a population level, there are some possible risks.

In rare instances cold water immersion has been shown to lead to cold shock. This condition is caused by a rapid fall in skin temperature and can lead to gasping, hyperventilation, high blood pressure, and, infrequently, cardiac arrhythmia (irregular heartbeat), which can be fatal if not treated quickly.

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There’s also some evidence to suggest staying in an ice bath too long (more than 30 minutes) can increase the risk of hypothermia, which is when body temperature falls dangerously low.

5 tips if you’re thinking of trying an ice bath

If you’re considering trying ice baths, there are a few things worth keeping in mind.

1. Don’t go too cold: Even though the word “ice” is in the name, most research has shown that 10–15°C is cold enough to optimise their effectiveness.

2. Don’t stay in too long: Ice bath durations vary quite broadly in the research, with some lasting as little as three minutes, and others as long as 30.

However, the most common range is 10–20 minutes, which seems to be more than enough to get any health and post-exercise benefits. So if you’re new to ice baths, starting with around 10 minutes total, broken up into 3–5-minute bouts, is a good place to start.

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3. Enter slowly: Your stress response peaks in the first 30 seconds of cold water immersion, before fading away. To minimise your chance of getting severe cold shock, wait for this response to disappear before immersing your upper chest and face in the water (or even better, keep your face out of the water at all times).

4. Monitor how you’re feeling: Pay attention to how you’re feeling in the ice bath. While shivering is normal, dizziness or numbness might be a sign you should hop out.

5. Use them strategically: If you’re training to improve muscle strength, power, or size, consider using ice baths sparingly, rather than as a daily routine.

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Fitness

Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India

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Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India
Image credits: Getty Images

If you have been on the internet, follow a dedicated exercising routine and are into health-conscious eating, then you might have seen at least one post or reel with an influencer sharing they like to eat an amount of protein before or after their workout for better efficiency and absorption. While some believe taking it before the workout provides the energy, others add that having it after the workout improves absorption and gives a boost. But which of them is ideal, let’s find out!

What are the different forms of protein one can take?

Originating from the Greek word protos, meaning first, protein is the most important requirement in human nutrition. It strengthens the bones and constructs the hair, blood, connective tissue, enzymes and more. According to Harvard Health, the recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight, which can be added in the diet through nutritious options such as eggs, chicken and turkey, milk, salmon and tuna, nuts, beans, cheese and more.

How does protein help before a workout?

How does protein help before a workout?

Image credits: Getty Images

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If you are someone who faces problems while working out on an empty stomach, ensuring your protein intake before the workout might work in your favour. It limits the carbs in the system while keeping the hunger at bay. Additionally, researchers found that pre-workout protein doesn’t increase resting energy expenditure and ensures that the protein is stocked in the body when required for muscle protein synthesis. However, one should have protein at least an hour before a workout as it could lead to digestive problems.

How does protein help post-workout?

Research has found that consuming protein within the immediate and prolonged post-exercise window supports adaptive response in skeletal muscle. Resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Additionally, post-workout protein intake also reduces muscle damage, inflammation and promotes satiety.

Does the anabolic window matter?

Many suggest eating protein within 30-60 minutes post-workout

Image credits: Getty Images

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The anabolic or metabolic window is a time after a workout when the body is considered to be the most receptive to nutrients. It is believed that consuming high protein during this time promotes muscle protein synthesis and replenishes depleted glycogen stores. Many suggest eating protein within 30-60 minutes post-workout, whereas others suggest it can extend up to a 4-6 hour window. While it might be effective, the anabolic window still remains under-researched and is not definitive science.

Which is better protein timing: Before or after a workout?

What matters is watching your protein intake and exercise routines

Image credits: Getty Images

A study compared the effects of consuming protein before and after a workout on muscle strength and size. The researchers divided 21 men into groups of two, both of which received a protein shake containing 25 g of protein. While one received it before the workout, another received it after. Each participant completed a full-body workout thrice per week for 10 weeks.The results showed no significant difference in muscle strength or size between the groups, thus showing no difference between the pre- and post-protein intake. Additionally, what matters is ensuring the daily protein intake, no matter pre- or post-workout.The way the body processes the protein might depend on the type of exercise, digestion capability and protein source. Thus, what matters is watching your protein intake and exercise routines no matter what the timing is.Disclaimer: This article is intended for general informational purposes only and does not constitute medical, nutritional, or professional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.

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My weak glutes were causing my lower back pain and recurring knee issues—but these four exercises fixed that

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My weak glutes were causing my lower back pain and recurring knee issues—but these four exercises fixed that

When my recurring knee and lower back pain led me to a physical therapist, I was surprised that they prescribed a set of glute-strengthening exercises.

I’m an avid runner and enjoy lower-body workouts, so I had assumed my glutes were doing their job, but I was wrong.

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I found the most enjoyable new hobby on holiday in Jamaica – and everyone can do it

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I found the most enjoyable new hobby on holiday in Jamaica – and everyone can do it

I’d never heard of pickleball until very recently, which is surprising considering it’s one of the fastest-growing sports in the world. When asking others about it, I would mostly get a look of confusion, before they said something along the lines of ‘I think it’s like a mixture of tennis and badminton’.

Not known for my skills in either sport, I wasn’t convinced. But a recent trip to Sandals South Coast in Jamaica presented me with 12 pickleball courts, a top pickleball coach, gorgeous weather to play in and lots of free time, so I gave it a go. And I was sold after the first session.

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