← Back to Blog
📄 This article:
Full Article
|
Key Takeaways
|
Full Transcript
|
Wim's Wise Words
Home
>
Saunas
>
Harnessing Heat: The Sauna's Role in Muscle Growth and Longevity
The Sauna Might Actually BOOST Muscle Growth and Health
Key Takeaways
Heat exposure from saunas may enhance muscle growth and recovery.
Cold exposure after resistance training can significantly reduce muscle growth.
Regular sauna use is associated with lower all-cause mortality risk.
Limited research exists on the direct effects of sauna on muscle hypertrophy.
Heat shock proteins may play a role in muscle recovery and growth.
Sauna sessions can improve subjective recovery scores and perceived soreness.
Combining sauna use with post-workout nutrition may be beneficial.
High heat environments should be avoided during training for performance reasons.
40-50%
reduction in all-cause mortality risk for regular sauna users
20-30%
decrease in hypertrophy response from cold exposure
Effects of Sauna on Muscle Growth
Heat exposure may magnify growth response.
Limited evidence exists on sauna's direct impact on hypertrophy.
Sauna users show lower all-cause mortality risk.
Cold Exposure and Muscle Growth
Cold plunging after workouts can reduce muscle protein synthesis.
Cold exposure may decrease hypertrophy response by 20-30%.
Heat Shock Proteins
Heat shock proteins assist in protein synthesis and cellular function.
Increased presence of heat shock proteins observed in sauna users.
Recommendations for Sauna Use
Consider using the sauna after workouts for potential benefits.
Combine sauna sessions with post-workout nutrition for optimal recovery.
Avoid excessive heat during training to maintain performance.
Notable Quotes
"Cold exposure not pretty clear for like hypertrophy."
"If you dip your balls in a fucking icicle, you give up 30% of your growth."
"Heat shock proteins seem to help proteins go where they're supposed to go."