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Why Cold Showers Are KILLING Your Muscle Gains 7 scientific studies

Key Takeaways

Cold showers are popular but may not boost testosterone as claimed.
Scientific evidence suggests cold water immersion can hinder muscle growth.
Active recovery methods, like low-intensity cycling, are more effective for muscle gains.
Cold showers may have some health benefits, such as improved immune response and reduced inflammation.
The effects of cold showers on muscle growth are still being researched, and results may vary.

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Percentage decrease in muscle protein synthesis in cold water immersion leg after training.

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Minutes of cold water immersion used in studies.

Cold Showers and Testosterone

Cold showers do not significantly increase testosterone levels.
Some studies show a decrease in testosterone after cold water immersion.

Health Claims of Cold Showers

Cold showers may boost immune system function.
They can have an antidepressant effect due to increased endorphins.
Cold exposure may reduce inflammation but could impede muscle repair.

Impact on Muscle Growth

Studies show cold water immersion can dampen muscle protein synthesis.
Active recovery methods yield better muscle growth results than cold immersion.
Cold water immersion may reduce anabolic signals affecting muscle hypertrophy.

Practical Takeaways

Cold showers post-workout are not ideal for muscle building.
They may be beneficial for recovery and reducing soreness.
Consider using cold showers on rest days for alertness without hindering muscle gains.

Notable Quotes

"Cold showers after a workout are probably not a great idea if your main goal is to build as much muscle as possible."

"Speeding up your recovery may come at the cost of reducing training adaptations that result in muscle hypertrophy."

"You can get similar or better results by performing some type of active recovery."