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Cold Exposure After Training for Faster Recovery
Use a cold shower, ice bath, or other cold-water immersion soon after hard endurance, sprint, skill, or performance-focused sessions, especially when rapid recovery matters more than maximizing muscle growth. It can reduce soreness and help you feel ready for the next workout; some evidence also suggests it may support mitochondrial adaptations after endurance training, though that area remains debated.
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“there is good evidence showing that cold water immersion specifically is effective at reducing muscle soreness. ... you really do want to be either in moderately cold, this is maybe 40 to 50 degree water for probably north of 15 minutes, or you can be in sub-40 for as little as maybe five minutes”
huberman · Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab · Feb 15, 2023 · 1:09:44 · open ↗
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