Does cold exposure affect muscle growth?

Cold exposure can indeed affect muscle growth, particularly when done immediately after resistance training. According to Andrew Huberman, using cold water immersion or ice baths right after strength or hypertrophy training can interfere with the muscle growth process. This is because cold exposure reduces inflammation and the delayed onset muscle soreness which are actually important stimuli for muscle growth and adaptation 1 2.

Specifically, it is best to avoid cold immersion for up to four hours after such training sessions. This timeframe allows the body to maximize the benefits of the workout without the potential negative effects of cold exposure on the mTOR pathways and other muscle repair processes 2. In contrast, cold exposure can be beneficial during competition phases or when focusing on technical skills, as it can aid recovery and performance without the primary need for muscle hypertrophy 3.