#10 - The Cold Water Conundrum

In this Episode, we go deep into a topic that's gained a lot of publicity over recent years - Cold Water Immersion - and really go digging deep into the weeds with regards to how it works, purported benefits and potential significant drawbacks...
Enjoy!

Works Cited:
1. Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). Cold water immersion and recovery from strenuous exercise: a meta-analysis. British journal of sports medicine, 46, (4), 233–240. https://doi.org/10.1136/bjsports-2011-090061
2. Fonseca, L. B., Brito, C. J., Silva, R. J., Silva-Grigoletto, M. E., da Silva, W. M., Junior, & Franchini, E. (2016). Use of Cold-Water Immersion to Reduce Muscle Damage and Delayed-Onset Muscle Soreness and Preserve Muscle Power in Jiu-Jitsu Athletes. Journal of athletic training, 51, (7), 540–549. https://doi.org/10.4085/1062-6050-51.9.01
3. Takeda, M., Sato, T., Hasegawa, T., Shintaku, H., Kato, H., Yamaguchi, Y., & Radak, Z. (2014). The effects of cold water immersion after rugby training on muscle power and biochemical markers. Journal of sports science & medicine, 13, (3), 616–623.
4. Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of physiology, 593, (18), 4285–4301. https://doi.org/10.1113/JP270570
5. Fyfe, J. J., Broatch, J. R., Trewin, A. J., Hanson, E. D., Argus, C. K., Garnham, A. P., Halson, S. L., Polman, R. C., Bishop, D. J., & Petersen, A. C. (2019). Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training. Journal of applied physiology (Bethesda, Md. : 1985), 127, (5), 1403–1418. https://doi.org/10.1152/japplphysiol.00127.2019
6. Thomson D. M. (2018). The Role of AMPK in the Regulation of Skeletal Muscle Size, Hypertrophy, and Regeneration. International journal of molecular sciences, 19, (10), 3125. https://doi.org/10.3390/ijms19103125
7. Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24, (10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
8. Fuchs, C. J., Kouw, I. W. K., Churchward-Venne, T. A., Smeets, J. S. J., Senden, J. M., Lichtenbelt, W. D. V. M., Verdijk, L. B., & van Loon, L. J. C. (2020). Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. The Journal of physiology, 598, (4), 755–772. https://doi.org/10.1113/JP278996
9. Wilkinson, D. J., Franchi, M. V., Brook, M. S., Narici, M. V., Williams, J. P., Mitchell, W. K., Szewczyk, N. J., Greenhaff, P. L., Atherton, P. J., & Smith, K. (2014). A validation of the application of D(2)O stable isotope tracer techniques for monitoring day-to-day changes in muscle protein subfraction synthesis in humans. American journal of physiology. Endocrinology and metabolism, 306, (5), E571–E579. https://doi.org/10.1152/ajpendo.00650.2013
10. Vieira, A., Siqueira, A. F., Ferreira-Junior, J. B., do Carmo, J., Durigan, J. L., Blazevich, A., & Bottaro, M. (2016). The Effect of Water Temperature during Cold-Water Immersion on Recovery from Exercise-Induced Muscle Damage. International journal of sports medicine, 37, (12), 937–943. https://doi.org/10.1055/s-0042-111438
11. Horgan, B. G., Halson, S. L., Drinkwater, E. J., West, N. P., Tee, N., Alcock, R. D., Chapman, D. W., & Haff, G. G. (2023). No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. European journal of applied physiology, 123, (2), 351–359. https://doi.org/10.1007/s00421-022-05075-2