The Cold Truth: Why Cold Plunges Could Be Killing Your Gains

Estimated read time: 3.26 minutes  (just long enough for me to go from ‘I feel great’ to ‘I might actually puke’ during mile 1 of my marathon). 🤮

Hey Performance Nerds! Jonah here. ‍🤓

Have you ever sprinted into a freezing tub after a hard run or lift thinking you were boosting recovery? I have cold, hard news.

New science shows cold plunges may be blunting your gains—not speeding them up.

Today we’re breaking down:

• 🧬 The surprising science behind cold plunges and muscle recovery

• ⛔️ When cold water could actually stall your progress

• ⚖️ Smart ways to recover that don't sabotage your adaptations

🧠 The Science: Cold Water Can Limit Muscle Recovery

Think cold plunges are recovery gold? Not so fast.

In a recent study, 12 active men did a heavy lifting session, then dunked one leg in cold water (8°C) and the other in thermoneutral water (30°C).

Here’s what happened:

• 🩸 Blood flow in the cold leg dropped by 70%

• 🧩 Muscle protein synthesis dropped by 30%

Translation: Cold plunges shut down nutrient delivery and muscle rebuilding—at the cellular level.

🤔 "But I Feel Better After Cold Plunges..."

Cold might reduce soreness—temporarily.

But here’s the catch: soreness relief ≠ real adaptation.

It’s like popping ibuprofen for a sprained ankle. You might feel better… but your body hasn’t healed.

Cold plunging may make you feel fresh while slowing the adaptations you're training for.

And this isn’t just about strength gains:

• Cold plunges can stall the endurance adaptations you're working so hard for:

  • They restrict amino acid delivery—crucial for building more mitochondria

  • They shut down PGC-1α, the molecule that signals your cells to grow your aerobic engine

Translation: You’re training for a Ferrari engine—but cold plunges might be throwing it into neutral.

🛠️ How to Recover Smarter (and Still Use Cold if You Want To)

Here’s how to recover without losing gains. Let’s make this practical.

❌ When to Avoid Cold Plunges:

• After strength training, long runs, or speed sessions

• When you're chasing muscle or aerobic gains

✅ When Cold Is OK:

• After races or competitions with short recovery windows—to reduce feelings of soreness 

• If you enjoy cold exposure, try it before workouts or wait a few hours after training 

🧠 What to Do Instead:

• Prioritize nutrition: Fuel your post-session with carbs + protein (recovery shake + real meal), and meet your daily macro targets to support full recovery.

• Keep moving: Gentle cycling or walking maintains blood flow and speeds up healing.

• Train smart: Follow a progressive, well-structured plan to maximize adaptations.

• Choose heat over ice: Try thermoneutral baths (~30°C), warm showers, or sauna sessions to boost circulation—without blunting gains.

TL;DR: Cold plunges look cool on Instagram. But carbs, protein, and sleep? Way better for your quads. 💪

✅ Practical Summary: Should You Cold Plunge After Running?

• 🩸 Blood Flow Down: Cold plunges reduce blood supply by up to 70%

• 🧩 Muscle Repair Down: Protein synthesis drops 30%

• ❌ Skip the Ice: Avoid after strength or endurance sessions

• ✅ Do This Instead: Eat well, follow a periodized training plan, and sleep for better recovery

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!