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Ice baths, popularized by athletes and wellness influencers, may not be as beneficial for muscle recovery as previously believed, according to a new study. The research, led by Milan Betz of Maastricht University, suggests that immersing muscles in icy water after resistance training could impede blood flow, limiting muscle recovery and growth.

The study indicated that submerging muscles in near-freezing water reduces blood flow, thereby slowing the delivery of essential nutrients needed for muscle repair. This new evidence challenges the widespread belief that cold plunges enhance exercise recovery by soothing aches and lifting moods.

Betz's research corroborates earlier findings, such as a 2015 study in Australia where men who cold plunged after workouts had muscles nearly 20 percent smaller and weaker compared to those who did not use the practice. Additionally, a 2024 review titled "Throwing Cold Water on Muscle Growth" concluded that cold plunges could diminish hypertrophic changes, further supporting the claim that these practices may hinder muscle development.

The mechanism behind this phenomenon appears to involve the constriction of blood vessels in response to cold temperatures, which then restricts protein and nutrient flow to the muscles. Betz and his team tracked 12 young men through a rigorous workout and subsequent ice bath, discovering significantly reduced blood flow and protein absorption in the cold-exposed muscles.

Exercise scientist Brad Schoenfeld from Lehman College, who co-authored the 2024 review, notes that while this study reaffirms ice baths' negative impacts on resistance training, more extensive research is needed to explore its effects on other forms of exercise and different demographic groups.

As the debate continues, experts like Denis Blondin from the University of Sherbrooke emphasize the need for further studies to refine our understanding of how timing, duration, and temperature specifics might alter cold plunges' impacts. While certain individuals might still find mental and emotional benefits from ice baths, those focused on optimizing muscle recovery may need to reconsider this chilly practice.

The overall consensus from Betz’s study indicates that to maximize the benefits of weight training, skipping the ice bath immediately post-workout might be the best choice.