"Doing This After Exercise Is Blunting Your Gains" - Exercise Scientist

Summary

The discussion delves into the effects of cold water immersion on muscle recovery, particularly after resistance training. Research indicates that immediate cold water immersion post-workout may hinder muscle protein synthesis and glycogen restoration, potentially reducing the benefits of training. The timing of immersion is crucial, with later immersion possibly being less detrimental. The conversation also touches on the potential benefits for endurance athletes and the importance of considering individual athletic goals when incorporating recovery techniques.

Takeaways

• 🧊 Cold water immersion can have neuroendocrine effects and is used by physically active individuals for recovery and to reduce inflammation.
• 🏋️‍♂️ Research has shown that cold water immersion immediately after resistance training may hinder muscle protein synthesis and recovery.
• 📊 The study mentioned in the transcript used intrinsically labeled protein to track its distribution and found less stimulation of muscle protein synthesis in cold water.
• 🌡️ Lower temperatures can inhibit perfusion and reduce enzyme activity in muscles, which may affect recovery processes.
• 🔍 A two-week study with six training sessions indicated that cold water immersion had a measurable negative impact on muscle protein synthesis.
• ⏰ The timing of cold water immersion is crucial; it may not be beneficial to use it immediately after resistance training.
• 🏊‍♂️ Cold water immersion originated in sports where muscle damage and inflammation were significant, helping to minimize damage rather than enhance reconditioning.
• 🤔 The optimal timing for cold water immersion post-exercise is still speculative, but waiting for several hours might be less detrimental to muscle protein synthesis.
• 🏃‍♂️ For endurance athletes, the effects of cold water immersion on performance and neuromuscular function might be different and could be beneficial.
• 🚰 The speaker suggests that cold water immersion on non-training days or later in the day might be preferable to avoid hindering muscle recovery.
• 🔄 The transcript highlights the importance of considering the broader implications of training and recovery strategies beyond just muscle gains.

Q & A

What is the main topic of discussion in the transcript?

The main topic of discussion is the effects of cold water immersion on muscle recovery and gains, particularly after resistance training.

Why are people interested in cold water immersion for recovery?

People are interested in cold water immersion for recovery because it is believed to help blunt inflammation of the muscles and enhance recovery.

What did the speaker's study find regarding cold water immersion after resistance training?

The study found that cold water immersion immediately after resistance training resulted in less stimulation of muscle protein synthesis and less protein going to the muscles.

How does cold temperature affect muscle recovery according to the transcript?

Cold temperature affects muscle recovery by inhibiting perfusion and reducing enzyme and process activity in the muscles, which compromises muscle protein synthesis and glycogen restoration.

What was the duration of the study the speaker mentioned?

The study lasted for two weeks, with six training sessions and fifteen minutes of cooling after each session.

What was the conclusion of the study regarding the impact of cold water immersion on muscle protein synthesis over two weeks?

The conclusion was that the total protein synthesis in the muscles that received cooling was measurably less compared to the control, indicating a negative impact on muscle protein synthesis.

Why might cold water immersion still be used after exercise despite the study's findings?

Cold water immersion might still be used because it originated from sports where there was massive muscle inflammation and blunt force trauma, and it was beneficial for minimizing damage and aiding in recovery.

What is the speaker's opinion on the timing of cold water immersion for optimal muscle reconditioning?

The speaker suggests that cold water immersion should not be used acutely after the exercise session, implying that waiting for a few hours or doing it on a non-training day might be better.

How does the speaker relate the findings of the study to endurance training?

The speaker speculates that similar effects might be observed in endurance training, with less amino acid uptake by the muscles after cold water immersion, but acknowledges that the study was conducted on resistance training.

What is the speaker's view on the potential benefits of cold water immersion for high-intensity intermittent exercise?

The speaker believes that cold water immersion might be beneficial for high-intensity intermittent exercise where there is significant muscle damage and inflammation, as it could help dampen the acute inflammatory response and less compromise subsequent performance.

What hormone is mentioned in the transcript as being involved in the vasoconstriction response to cold water immersion?

Norepinephrine is the hormone mentioned as regulating the vasoconstriction response to cold water immersion.

How long does the speaker think the vasoconstriction response to cold water immersion might last?

The speaker is unsure about the exact duration of the vasoconstriction response, but mentions that the effects were still visible after six hours in their study.