Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training.
Level 2 - randomized trial
Individual randomized controlled trial and acute crossover trial
PubMed 26174323 · doi:10.1113/JP270570
What was done
Two separate studies evaluated cold water immersion (CWI) versus active recovery (ACT) following strength training in physically active men. In a 12-week chronic study, 21 men performed strength training twice weekly followed by 10 minutes of CWI or ACT to measure changes in strength, muscle mass, isokinetic work, type II muscle fiber cross-sectional area, and myonuclei per fiber. In an acute study, 9 men performed single-leg strength exercises on separate days followed by CWI or ACT, with muscle biopsies taken before and 2, 24, and 48 hours post-exercise to assess satellite cell markers (NCAM and Pax7) and p70S6 kinase phosphorylation.
What was found
In the 12-week study, strength and muscle mass increased significantly more in the ACT group than in the CWI group (P < 0.05). The ACT group had significant increases in isokinetic work (19%), type II muscle fiber cross-sectional area (17%), and myonuclei per fiber (26%) (all P < 0.05), none of which increased significantly in the CWI group. In the acute study, NCAM-positive (10% to 30%) and Pax7-positive (20% to 50%) satellite cells increased at 24 to 48 hours after exercise with ACT; NCAM-positive cells increased at 48 hours with CWI. Satellite cell numbers and p70S6 kinase phosphorylation were significantly greater after ACT than CWI (P < 0.05).
Why it matters
Regular post-exercise cold water immersion blunts acute anabolic signaling pathways and satellite cell activity, resulting in smaller long-term gains in muscle mass and strength.
Limits
Both study cohorts were small (21 in the chronic trial and 9 in the acute trial) and included only physically active men. The abstract does not report effects in women, well-trained strength athletes, or alternative immersion timings and protocols.
Cited by
- supports Cold water immersion immediately following resistance training reduces muscle hypertrophy and strength adaptations due to vasoconstriction decreasing muscle blood flow.