Sauna and cold plunge… vs just cold plunge AFTER lifting?
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When considering the benefits of a sauna and cold plunge versus just a cold plunge after lifting, there are several factors to consider:
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Cold Plunge After Lifting: Cold plunging immediately after resistance training can blunt some of the hypertrophy benefits because it reduces the inflammatory response needed for muscle growth. It is suggested to wait about 5 to 8 hours after lifting if muscle building is a priority, as inflammation plays a crucial role in muscle adaptation and growth 1 2 3.
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Cold Plunge Before Training: Some experts recommend cold plunging before workouts as a way to spike adrenaline and dopamine levels, improving alertness and readiness for exercise without affecting muscle hypertrophy 4 5. Most people find it invigorating and a good way to replace pre-workout stimulants, despite its initial discomfort 5.
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Sauna Use: Saunas can be used either before or after workouts without negatively impacting gains. Saunas are beneficial for cardiorespiratory fitness and can help maintain muscle health by preventing degradation. They also support muscle recovery post-exercise by promoting heat-based recovery processes 3.
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Combining Sauna and Cold Plunge: Using both as a contrast therapy is common in athletic recovery, such as in the NFL, to manage inflammation and aid recovery without performing workouts immediately after intense activities. This can optimize overall recovery and mental readiness 6.
In summary, if the goal is muscle growth, it's beneficial to space out cold plunges after strength training for several hours, while saunas can often be used more flexibly around workouts. Both modalities offer mental and recovery benefits depending on how they're integrated into the routine.
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