Cold plunges are everywhere in fitness circles, with everyone from gym buffs to pro athletes swearing by their recovery benefits. But if you’re over 40 and focused on building muscle to stay strong and injury-free, could those icy dips be stunting your progress?

At STRONGIST, we’re all about helping you thrive through smart training and nutrition. Let’s break down the science and see if cold plunging is helping or hurting your gains.

The Cold Plunge Craze: Too Much of a Good Thing?

Cold water immersion (CWI), like Joe Rogan sitting in a 42-degree tub for 10 to 20 minutes, has become a popular recovery ritual. It’s praised for reducing inflammation and easing soreness. But more isn’t always better, especially if building muscle is your priority.

I tell clients it's like when a doctor tells you to take an aspirin—one helps, but taking the whole bottle won’t multiply the benefits and might even cause harm.

Research supports this. A study by Fuchs et al. found that CWI can suppress muscle protein synthesis (MPS) for up to five hours post-plunge (Schoenfeld et al., 2023). That’s a critical post-workout window when muscles are primed to grow. Regular cold plunges may blunt long-term hypertrophy, limiting muscle gains over time (Luoma, n.d.; Schoenfeld et al., 2023).

If you’re hopping into an ice bath right after lifting, you might be freezing more than just inflammation—you could be freezing your gains.

A Smarter Way to Cool Down

I’m not against cold plunges—I do them myself. As much as I hate them, they can reduce soreness and boost mental toughness, which is great for our over-40 crew. But timing and moderation are key.

Daily plunges, especially after workouts, might be overdoing it. Instead, try a gentler method: treading water in a 69–72°F pool. It supports recovery without risking MPS suppression.

Curious about smarter recovery strategies? Visit our Services page for personalized tips tailored to your goals.

Post-Workout: Fuel Your Gains, Don’t Freeze Them

The 3-hour window after training is critical. Here’s how to support MPS with the right nutrition:

• Protein Power: 0.7–0.9g per pound of lean body mass (LBM). Example: 160 lbs LBM → 112–144g protein (Stegen et al., 2000).
• High-Glycemic Carbs: 1–1.5g per pound of LBM. Example: 160–240g fast-digesting carbs (Ivy et al., 1988).
• Creatine Boost: 2.5–5g of creatine monohydrate to enhance recovery (Stegen et al., 2000).
• Keep Fat Low: Fats slow digestion—save them for later meals.
• Calorie Timing: Make this meal about one-third of your daily intake to support muscle repair (Levenhagen et al., 2001).

Want proof it works? See our Success Stories, like David G., who at 54 became the strongest he’s ever been.

The Bottom Line

Cold plunges have their place, but if you’re over 40 and focused on muscle growth, they might slow you down—especially post-workout. Science shows extreme CWI can suppress MPS, which is essential for gains.

Instead of reaching for the ice bath, fuel your body with protein, carbs, and creatine. Cool down smart, and your future self will thank you.

Have you tried cold plunges? Share in the comments how they’ve worked for you—or how you're fueling your gains instead!

Ready to optimize your recovery and nutrition? Contact us for a personalized fitness plan that fits your lifestyle and goals.

References

• Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Nutrition, 22, 367–375.
• Chandler, R. M., et al. (1994). Journal of Applied Physiology, 76, 839–845.
• Ivy, J. L., et al. (1988). Journal of Applied Physiology, 64, 1480–1485.
• Levenhagen, D. K., et al. (2001). American Journal of Physiology, 280, E982–E993.
• Stegen, S., et al. (2000). Journal of Applied Physiology, 89, 1165–1171.
• Luoma, T. C. (n.d.). Cold-Water-Immersion article.
• Schoenfeld, B., et al. (2023). SportRxiv, Preprint.
• Espeland, D., et al. (2022). International Journal of Circumpolar Health, 81.