The Sauna Might Actually BOOST Muscle Growth and Health

Summary

In this discussion, the impact of sauna (heat exposure) and cold plunges on muscle growth is explored. The speakers highlight that while cold exposure after resistance training can significantly hinder hypertrophy, sauna use may have potential benefits by enhancing blood flow and promoting heat shock proteins, which aid muscle repair and growth. However, research on sauna use is limited, with no clear evidence showing that it boosts muscle growth over time. The conversation encourages a careful approach, suggesting sauna use for recovery but advising against cold exposure post-workout due to its negative effects on muscle protein synthesis.

Takeaways

• 😀 Sauna use post-training may improve recovery and reduce soreness, but more research is needed to confirm its direct impact on muscle growth.
• 😀 Cold exposure (cold plunges) after resistance training can significantly reduce muscle growth, decreasing muscle protein synthesis and volume by 20-30%.
• 😀 Heat exposure in saunas increases blood flow to muscles, which could potentially aid muscle recovery and hypertrophy after training.
• 😀 Sauna users in Finland have shown lower all-cause mortality rates, though it's unclear if this is due to the sauna or other lifestyle factors.
• 😀 There is a lack of solid, longitudinal, well-powered research on saunas and their direct effect on muscle growth, making it hard to draw definitive conclusions.
• 😀 Heat shock proteins, which are upregulated by heat exposure, might assist in the correct folding and transportation of proteins necessary for muscle repair and growth.
• 😀 Cold exposure after training causes vasoconstriction, reducing blood flow to muscles, which might inhibit muscle growth over time.
• 😀 The evidence around saunas enhancing muscle growth is not strong enough to recommend them as a primary strategy for hypertrophy, but they may offer benefits for recovery.
• 😀 Both heat and cold exposure might offer health benefits, but using them in the wrong context (too much heat or cold post-training) can hinder performance and recovery.
• 😀 If experimenting with saunas, try a 10-20 minute session after training with a protein and carb shake for enhanced recovery, but make sure the sauna is comfortable and relaxing.

Q & A

What are the effects of cold exposure on muscle growth after resistance training?

Cold exposure, such as cold plunging, after resistance training significantly reduces muscle growth by inhibiting the muscle protein synthetic response. This effect can reduce hypertrophy by about 20-30% due to vasoconstriction, which decreases blood flow to muscles.

Why does cold exposure hinder muscle growth after weight training?

Cold exposure causes vasoconstriction, which reduces blood flow to the muscles after training. This decreased blood flow limits the delivery of nutrients and oxygen needed for muscle repair and growth, hindering the hypertrophic response.

What potential benefits does sauna use have for muscle growth?

Sauna use may enhance muscle growth by increasing blood flow to the muscles post-training through vasodilation. Additionally, heat exposure may activate heat shock proteins, which are involved in protein folding and repair, potentially supporting muscle recovery and growth.

Is there strong scientific evidence supporting the use of saunas for muscle growth?

There is limited scientific research directly linking sauna use to increased muscle growth. While some studies suggest that heat exposure can trigger beneficial molecular responses like the activation of heat shock proteins, there is no conclusive, long-term evidence showing that saunas lead to increased hypertrophy.

What are heat shock proteins and how do they relate to sauna use?

Heat shock proteins are molecular chaperones that help proteins fold correctly and transport them to the appropriate cellular locations. Sauna use may increase the abundance of these proteins, potentially aiding in muscle repair and recovery after resistance training.

What is the effect of sauna use on subjective recovery and soreness?

Studies suggest that sauna use can improve subjective recovery and reduce soreness after intense training. People often report feeling better and more recovered after using a sauna, though this is based on perceived recovery rather than objective measures of muscle growth.

Can sauna use be integrated into a post-training routine for muscle growth?

Sauna use can be incorporated into a post-training routine, with the recommendation to stay in the sauna for about 10-20 minutes after a workout. It may be beneficial for recovery, but more research is needed to confirm its role in directly enhancing muscle growth.

How does sauna use compare to cold exposure in terms of post-training recovery?

Sauna use generally has a more positive effect on recovery compared to cold exposure. While cold exposure reduces muscle protein synthesis and hampers hypertrophy, sauna use may enhance blood flow and recovery without the same negative effects on muscle growth.

What are the psychological benefits of sauna use after training?

Psychologically, sauna use can promote relaxation and stress relief, contributing to an overall sense of recovery. This may make individuals feel better and improve their perception of recovery, though it’s important to note that these are subjective benefits.

Is it recommended to train in a high heat environment for performance?

No, training in excessively high heat environments is not recommended for performance, as it can significantly decrease workout effectiveness. High heat can lead to dehydration and impair performance, as observed in high-temperature conditions like those in some seminars and training sessions in countries like Australia or Thailand.