Basics

Effects of Hot-Water Immersion on Muscle Development

Cold-water immersion hampers muscle growth, while hot-water immersion has little impact. Enjoy a post-workout hot tub without worries.

In a previous blog post, we discussed the negative effects of cold-water baths on muscle development. It was found that cold-water immersion could hinder muscle protein synthesis, muscle mass, and strength gains after exercise. As a result, it was advised against using cold-water immersion as a post-workout recovery strategy for promoting muscle growth.

Conducting a Muscle Protein Synthesis Experiment

This led us to explore the potential benefits of hot-water immersion on muscle development. We conducted an experiment involving 12 healthy male adults experienced in resistance exercise. After performing a resistance exercise session, participants immersed one leg in hot water (46°C) and the other in thermoneutral water (30°C) for 20 minutes. Blood samples and muscle biopsies were collected over a 5-hour period to analyze muscle protein synthesis.

Findings

Surprisingly, the results showed no significant difference in muscle protein synthesis between the leg subjected to hot-water immersion and the one exposed to thermoneutral water. Increasing muscle temperature and blood flow did not lead to a measurable improvement in protein synthesis.

Additional Evidence of No Benefits

Furthermore, existing evidence from a study conducted on highly trained rugby athletes during a 4-week period and another 10-week study failed to demonstrate any benefits of hot-water immersion in enhancing muscle mass and strength gains.

Conclusion

Based on the currently available evidence, it is premature to conclude that hot-water immersion significantly contributes to muscle development. However, if you enjoy a hot tub after exercise, it will not hinder your progress in muscle development. Therefore, you can still indulge in this post-workout ritual without concerns, unlike the potential drawbacks associated with cold-water immersion.

If you have any further questions about the topic, then just drop us online by clicking here

Scientific references
  1. Fuchs, C.J., et al., Hot-water immersion does not increase postprandial muscle protein synthesis rates during recovery from resistance-type exercise in healthy, young males. J Appl Physiol (1985), 2020. 128(4): p. 1012-1022.
  2. Horgan, B.G., et al., No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol, 2022.
  3. McGorm, H., The effects of hot water immersion on recovery, performance and adaptation to resistance exercise. PhD Thesis, 2019

In a previous blog post, we delved into the research surrounding the impact of cold-water baths on muscle protein synthesis, muscle mass, and strength gains after exercise. The findings indicated that cold-water immersion might hinder these desired outcomes. Consequently, if the objective is to promote muscle growth, it was advised against using cold-water immersion as a post-workout recovery strategy following resistance exercise.

Understanding the Potential of Hot-Water Immersion

While cold-water immersion negatively affects muscle growth due to its ability to reduce muscle temperature and blood flow, it led us to consider whether hot-water immersion could have the opposite effect. The hypothesis arose that increasing muscle temperature and blood flow through hot-water immersion might enhance muscle protein synthesis and contribute to long-term gains in muscle mass and strength.

Conducting a Muscle Protein Synthesis Experiment

To investigate the effects of hot-water immersion following resistance exercise on muscle protein synthesis, we conducted an experiment involving 12 healthy young male adults experienced in resistance-type exercise. Participants were asked to perform a resistance exercise session, followed by immersing one leg in hot water (46°C) and the other in thermoneutral water (30°C) for 20 minutes. Additionally, immediately after water immersion, they were given a 20-gram protein shake containing intrinsically labeled amino acids. Through tracers, blood samples, and muscle biopsies collected over a 5-hour period post-exercise, we analyzed the destination of the amino acids from the protein shake and monitored muscle protein synthesis.

Findings

No Discernible Difference in Protein Synthesis: Surprisingly, our results revealed no significant disparity in muscle protein synthesis between the leg subjected to hot-water immersion and the one exposed to thermoneutral water. The increase in muscle temperature and blood flow did not lead to a measurable improvement in protein synthesis.

Examining Long-Term Effects

While there is limited available data on the effects of hot-water immersion as a heating strategy following resistance exercise training, existing evidence does not support its efficacy in enhancing gains in muscle mass. A recent study investigated the impact of 4 weeks of hot-water immersion (15 minutes at 39°C) after resistance exercise in highly trained rugby athletes during an in-season competition phase.

The study reported no discernible benefits in lean body mass after the 4-week period. Although the study's duration and timing may have influenced the results, it does not lend support to the notion that hot-water immersion significantly contributes to muscle mass gains during weeks of resistance training.

Additional Evidence of No Benefits

Further unpublished research conducted a 10-week study to determine whether hot-water immersion (10 minutes at 45°C) after each resistance exercise session (2 times per week) would enhance muscle mass and strength gains. Consistent with the acute muscle protein synthesis experiment and the 4-week training study, this investigation failed to observe any advantages of repeated post-exercise hot-water immersion in augmenting muscle mass and strength over the 10-week training period.

Conclusion

Hot Tubs and Muscle Development: Based on the currently available evidence, it is premature to assume that utilizing a hot tub following resistance exercise will lead to substantial gains in muscle mass and strength. However, the encouraging news is that if you genuinely enjoy a hot tub after exercise, it will not hinder your progress in muscle development. Therefore, you can still indulge in this post-workout ritual without concerns, unlike the potential drawbacks associated with cold-water immersion.

If you have any further questions about the topic, then just drop us online by clicking here

Scientific references
  1. Fuchs, C.J., et al., Hot-water immersion does not increase postprandial muscle protein synthesis rates during recovery from resistance-type exercise in healthy, young males. J Appl Physiol (1985), 2020. 128(4): p. 1012-1022.
  2. Horgan, B.G., et al., No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol, 2022.
  3. McGorm, H., The effects of hot water immersion on recovery, performance and adaptation to resistance exercise. PhD Thesis, 2019
Basics

Effects of Hot-Water Immersion on Muscle Development

Cold-water immersion hampers muscle growth, while hot-water immersion has little impact. Enjoy a post-workout hot tub without worries.

In a previous blog post, we discussed the negative effects of cold-water baths on muscle development. It was found that cold-water immersion could hinder muscle protein synthesis, muscle mass, and strength gains after exercise. As a result, it was advised against using cold-water immersion as a post-workout recovery strategy for promoting muscle growth.

Conducting a Muscle Protein Synthesis Experiment

This led us to explore the potential benefits of hot-water immersion on muscle development. We conducted an experiment involving 12 healthy male adults experienced in resistance exercise. After performing a resistance exercise session, participants immersed one leg in hot water (46°C) and the other in thermoneutral water (30°C) for 20 minutes. Blood samples and muscle biopsies were collected over a 5-hour period to analyze muscle protein synthesis.

Findings

Surprisingly, the results showed no significant difference in muscle protein synthesis between the leg subjected to hot-water immersion and the one exposed to thermoneutral water. Increasing muscle temperature and blood flow did not lead to a measurable improvement in protein synthesis.

Additional Evidence of No Benefits

Furthermore, existing evidence from a study conducted on highly trained rugby athletes during a 4-week period and another 10-week study failed to demonstrate any benefits of hot-water immersion in enhancing muscle mass and strength gains.

Conclusion

Based on the currently available evidence, it is premature to conclude that hot-water immersion significantly contributes to muscle development. However, if you enjoy a hot tub after exercise, it will not hinder your progress in muscle development. Therefore, you can still indulge in this post-workout ritual without concerns, unlike the potential drawbacks associated with cold-water immersion.

If you have any further questions about the topic, then just drop us online by clicking here

Scientific references
  1. Fuchs, C.J., et al., Hot-water immersion does not increase postprandial muscle protein synthesis rates during recovery from resistance-type exercise in healthy, young males. J Appl Physiol (1985), 2020. 128(4): p. 1012-1022.
  2. Horgan, B.G., et al., No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol, 2022.
  3. McGorm, H., The effects of hot water immersion on recovery, performance and adaptation to resistance exercise. PhD Thesis, 2019

In a previous blog post, we delved into the research surrounding the impact of cold-water baths on muscle protein synthesis, muscle mass, and strength gains after exercise. The findings indicated that cold-water immersion might hinder these desired outcomes. Consequently, if the objective is to promote muscle growth, it was advised against using cold-water immersion as a post-workout recovery strategy following resistance exercise.

Understanding the Potential of Hot-Water Immersion

While cold-water immersion negatively affects muscle growth due to its ability to reduce muscle temperature and blood flow, it led us to consider whether hot-water immersion could have the opposite effect. The hypothesis arose that increasing muscle temperature and blood flow through hot-water immersion might enhance muscle protein synthesis and contribute to long-term gains in muscle mass and strength.

Conducting a Muscle Protein Synthesis Experiment

To investigate the effects of hot-water immersion following resistance exercise on muscle protein synthesis, we conducted an experiment involving 12 healthy young male adults experienced in resistance-type exercise. Participants were asked to perform a resistance exercise session, followed by immersing one leg in hot water (46°C) and the other in thermoneutral water (30°C) for 20 minutes. Additionally, immediately after water immersion, they were given a 20-gram protein shake containing intrinsically labeled amino acids. Through tracers, blood samples, and muscle biopsies collected over a 5-hour period post-exercise, we analyzed the destination of the amino acids from the protein shake and monitored muscle protein synthesis.

Findings

No Discernible Difference in Protein Synthesis: Surprisingly, our results revealed no significant disparity in muscle protein synthesis between the leg subjected to hot-water immersion and the one exposed to thermoneutral water. The increase in muscle temperature and blood flow did not lead to a measurable improvement in protein synthesis.

Examining Long-Term Effects

While there is limited available data on the effects of hot-water immersion as a heating strategy following resistance exercise training, existing evidence does not support its efficacy in enhancing gains in muscle mass. A recent study investigated the impact of 4 weeks of hot-water immersion (15 minutes at 39°C) after resistance exercise in highly trained rugby athletes during an in-season competition phase.

The study reported no discernible benefits in lean body mass after the 4-week period. Although the study's duration and timing may have influenced the results, it does not lend support to the notion that hot-water immersion significantly contributes to muscle mass gains during weeks of resistance training.

Additional Evidence of No Benefits

Further unpublished research conducted a 10-week study to determine whether hot-water immersion (10 minutes at 45°C) after each resistance exercise session (2 times per week) would enhance muscle mass and strength gains. Consistent with the acute muscle protein synthesis experiment and the 4-week training study, this investigation failed to observe any advantages of repeated post-exercise hot-water immersion in augmenting muscle mass and strength over the 10-week training period.

Conclusion

Hot Tubs and Muscle Development: Based on the currently available evidence, it is premature to assume that utilizing a hot tub following resistance exercise will lead to substantial gains in muscle mass and strength. However, the encouraging news is that if you genuinely enjoy a hot tub after exercise, it will not hinder your progress in muscle development. Therefore, you can still indulge in this post-workout ritual without concerns, unlike the potential drawbacks associated with cold-water immersion.

If you have any further questions about the topic, then just drop us online by clicking here

Scientific references
  1. Fuchs, C.J., et al., Hot-water immersion does not increase postprandial muscle protein synthesis rates during recovery from resistance-type exercise in healthy, young males. J Appl Physiol (1985), 2020. 128(4): p. 1012-1022.
  2. Horgan, B.G., et al., No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol, 2022.
  3. McGorm, H., The effects of hot water immersion on recovery, performance and adaptation to resistance exercise. PhD Thesis, 2019
Most popular
Subscribe to know first

Receive monthly news and insights in your inbox. Don't miss out!

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Abonnieren, um zuerst zu erfahren

Erhalten Sie monatlich Neuigkeiten und Einblicke in Ihren Posteingang. Verpassen Sie es nicht!

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.