Should you cold plunge before or after a workout? (Expert guide)

Are you puzzled over the perfect timing and asking if it is better to cold plunge before or after a workout? The debate among my friends nearly reached sitcom levels of drama. In a quest for peace (and maybe a bit of bragging rights), I dived into the research.

Here’s what science has to say about when to take that icy leap for optimal results!

What is a cold plunge regime?

A cold plunge regime involves timed sessions of immersing yourself in cold water. People like Andrew Huberman and Ray Cronise speak quite a bit about the importance of regular plunging and creating a regime so the effects accumulate and compound.

Studies have shown that following set times depending on your needs can speed up recovery. Cold plunge sessions based on expert advice ensure the best health benefits, like better blood flow and reduced inflammation. They make your workouts more effective and give you that body and mind advantage!

Why Cold Plunge Timing Matters?

Deciding when to take a cold plunge—before or after working out—can affect your body, especially when it comes to muscle growth after a workout, which is called hypertrophy.

So, if you’re aiming for muscle growth, it might be best to save your cold plunge for a little while after your workout to give your body a chance to maximize those gains.

Experts’ advice on how to plunge around training

Integrating cold plunges into your training regime is a nuanced process that balances timing, duration, temperature, and frequency to optimize benefits. Here are the four steps that I follow;

1. Timing: The Critical Choice

• Pre-Workout Alertness: Brief cold exposure before a workout can heighten alertness, thanks to the norepinephrine release suggested by Dr. Huberman. This release has been shown to sharpen one’s focus, making an individual more cognitively aware and ready for tasks ahead, i.e. a workout!
• Ultimately, using brief cold exposure as a pre-workout strategy taps into the body’s natural physiological responses, offering a simple yet effective way to enhance mental and physical performance.

• Post-Workout Recovery: This is crucial for athletes aiming to maximize their recovery regime and reap all the benefits. Reducing inflammation and muscle soreness allows one to minimize downtime after strenuous activities and return shortly after.
• However, the timing of cold immersion in the context of muscle growth is essential to consider. Research shows that the anti-inflammatory effects of cold exposure could potentially blunt muscle adaptation and growth processes. Studies suggest you have to leave it for 4 hours!

2. Duration: The Balanced Approach

• Keep It Brief: Dr. Rhonda Patrick advocates for the 2 – 5 minute mark as an optimal time to stimulate recovery without putting unnecessary stress on the body.
• This short time is right because it helps you without being too much for your body to handle. Think of it like getting just enough sun—not too little that you don’t get a tan, but not so much that you get a sunburn. Balance is key.

3. Temperature: The Optimal Range

• Cold, Not Freezing: Aim for a water temperature between 50-59°F (10 and 15°C). Andrew Huberman said this temperature range is optimal for activating the body’s cold shock proteins without causing undue stress.
• I found this quite refreshing (pun intended) as floating amongst ice cubes like a rubber duck was starting to get hard!

4. Frequency: Finding Your Rhythm

• Consistency Is Key: Integrating cold plunges 3 to 4 times a week post-workouts is suggested for best outcomes. This is key as your body establishes a consistent routine it can adapt to, almost like creating a rhythm for your body.
• Just like a steady sleep schedule helps you feel more rested, a constant cold plunge routine helps your body get used to the routine, making recovery more efficient.

Critical considerations for successfully cold plunging

It is understanding your body’s limitations and health conditions. Cold immersion can be quite a shock to the body, so individuals with specific health issues, like heart problems or high blood pressure, can be at an unnecessary risk. In these cases, always consult with a healthcare professional!

Ensuring a safe environment for a cold plunge is always a consideration. Being aware of conditions like currents and water cleanliness is crucial for those plunging in natural settings! The last thing you want is to jump into a swamp, thinking you are Wim Hof!

Maintaining Cleanliness of the Plunge Space: Cleanliness is a critical but often overlooked aspect. For those using a cold plunge pool at home or in a gym, regular cleaning and water treatment are essential to prevent the growth of bacteria and algae, which could turn your healthful practice into a source of skin irritations or infections. Cleaning is easy; don’t be lazy!

Enhancing Your Cold Plunge Experience

When we jump into icy waters, our bodies start doing something extraordinary. Like a cosy blanket, our body heat makes a warm bubble around us in the water. So, if you sit still, you won’t feel the full blast and will reap the benefits of the cold temperatures.

So, do the doggy paddle next time you’re immersed in water. Trust me when I say this changes the whole experience and turns it on its head! In the beginning, I did not do those, and I felt like I could outlast the Ice Man himself. Oh, was I wrong?

Other Options

If you do not like cold plunges, why not try cold showers? They’re a simple way to help your body recover after exercise and reduce any inflammation you might be feeling.

Standing under that cold water wakes up your nervous system, which can help make your muscles feel better after a challenging workout.

Also, while doing cold showers, this does not activate this cold, warm blanket, as mentioned above. Invoking the physiological response is why I do it. This method works!

Wrapping Up: My Take on Cold Plunge

The cold plunge has become a vital part of my daily routine. The expresso wakes me in the morning and keeps my energy flowing. As I type these words, I’m wrapped in a towel that’s still damp from my latest plunge.

The psychological boost is the biggest reason I keep coming back cold plunge. It sharpens my focus, helping me clear my mind and concentrate for extended periods. The moment I emerge from those icy waters, I feel a rush of mental alertness that carries me through my tasks, making the cold plunge much more than just a physical experience—it’s a mental game-changer.