This episode discusses key AIS findings regarding the use of Cold Water Immersion (CWI) for athlete recovery, highlighting both potential benefits and important considerations.
Sources
CWI may offer slight, short-term recovery benefits following endurance-focused exercise, potentially reducing the time needed for recovery during periods of intensive training. It could also be beneficial after resistance training by reducing the inflammatory response and promoting muscle protein synthesis, although post-exercise nutrition should be considered. CWI may help mitigate muscle damage after high impact activities like plyometrics or hill sprints, particularly with increases in training load or muscle soreness.
During the competitive season, CWI may be used more frequently to prepare for competition, but caution is needed to avoid impacting training adaptations. In the pre-season, CWI can be strategically used to promote recovery and improve the athlete's perception of recovery, though impacts on training adaptation should be considered. Coaches should also consider the schedule of events when using CWI, ensuring it doesn't impact same-day performance, and it might be most useful following competition or a demanding session. Furthermore, CWI can be useful during injury recovery with professional guidance.
Key Messages:
- CWI should NEVER take priority over methods like sleep, nutrition, and hydration, and its timing and protocol (immersion duration and temperature) should be carefully considered.
- It is important to consider environmental conditions, with CWI being potentially more beneficial in hot weather, and individual factors such as age, sex, and body composition, along with athlete's feedback and preferences.
- CWI should be used carefully as it can impair muscle protein synthesis and may be harmful for those with peripheral vascular disease, with some athletes being more responsive than others.
If implemented, CWI should be integrated within a periodized plan and coach and athlete should consult with qualified professionals before implementation.
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