Study Questions Benefits of Ice Baths for Muscle Recovery

Elite athletes have been known to swear by their ice baths, or “cold plunges.” After intense competitions, they immerse themselves in frigid water to stave off muscle cramps.

Recently, this trend has taken off in wellness and bodybuilding communities, especially among fitness influencers. You might recognize them—promoting branded protein powders or their own “INSANE” workout programs, often posing in snug Gymshark gear.

However, a new study published in the journal Medicine & Science in Sports and Exercise suggests that the supposed advantages of these icy immersions might be overstated. Surprisingly, it appears that they could hinder muscle growth.

“It looks like it’s not a great idea” to soak in ice water after weightlifting, said Milan Betz, the study’s lead author from Maastricht University in the Netherlands, in a recent statement.

You may wonder why ice baths became popular in the first place. Some limited scientific backing touted benefits, like reduced muscle soreness by decreasing inflammation and flushing out lactic acid. This approach seemed more beneficial for athletes engaged in endurance sports, such as runners or swimmers. But for those focused on strength training? That’s a different narrative.

In the study, twelve healthy young men completed a leg workout. Immediately after, one leg was submerged in warm water (80 degrees Fahrenheit), while the other leg was placed in icy water (30 degrees) for a duration of 20 minutes.

Afterward, the participants drank a protein shake containing a biochemical tracer, which allowed researchers to trace protein movements in their bloodstream.

Results indicated that much of the protein might not be effectively utilized. Ultrasound imaging showed that blood flow to the cold-immersed legs significantly decreased compared to the warm leg—and this reduced circulation persisted for hours. This restriction limited the amount of protein reaching those overworked muscles. With less protein, the potential for muscle growth diminishes.

Brad Schoenfeld, a well-known exercise scientist from Lehman College, had co-authored a 2024 meta-analysis indicating that ice baths could negatively impact hypertrophy. Commenting on this recent research, Schoenfeld stated that the findings provide “confirmatory evidence” of how reduced protein uptake could lead to adverse effects.

That said, it may not be the end for ice baths. This study was relatively small and focused on a specific method. Participants plunged right after their workouts, whereas most recommendations suggest waiting several hours. Immersion duration might also play a role in outcomes. There might even be psychological benefits to the practice. If someone feels that it’s helping, there’s no reason to dismiss that, according to Betz.

In conclusion, while ice baths may have their merits, if muscle gains are your goal, it might be wise to skip the cold plunge immediately after exercising.