Cold vs Hot Showers After a Workout.
Think cold showers are the recovery secret?
They reduce inflammation—but might also reduce your gains.
Here’s what the science says about muscle growth, recovery, and what to actually do post-workout 🧵
1. Cold Showers vs Hot Showers — Which is better post-workout?
Cold = inflammation relief & soreness reduction.
Hot = blood flow boost & muscle relaxation.
But if your goal is maximum muscle growth, there’s more to consider...
2. Cold therapy right after training may backfire.
It blunts anabolic signaling — the crucial process your body uses to build new muscle after lifting.
So the question is:
Should you avoid cold showers altogether?
3. Cold therapy isn’t bad. It does reduce inflammation.
But there’s a catch:
Reducing inflammation too soon may stop the body’s natural growth and recovery response.
That’s a problem if your goal is hypertrophy (muscle gains).💪
4. A 2019 study backs this up (PMID: 31513450).
Participants who did cold-water immersion after workouts gained less muscle over 7 weeks vs those who didn’t.
Why?
Because they interfered with the recovery signals needed to build muscle.
5. So should you ditch cold exposure?
Not exactly.
Cold water has benefits—just not immediately after training.
Instead, use it:
✔ 8+ hours post-workout
✔ On rest days
✔ For general recovery or stress reduction
7. What to do instead post-workout?
Research suggests heat therapy is better:
🔥 Boosts circulation
🔥 Helps muscle recovery
🔥 Supports growth signals
You can use a sauna or simply take a warm/hot shower.
