The cold plunge is a modern-era trend. From fitness influencers to Hollywood celebrities like Mark Wahlberg, everyone is using it as a recovery method. But the IFBB Pro March Lobliner is back again with eye-opening research showcasing how cold plunges also have their drawbacks as well.

The IFBB Pro shared a YouTube video on his channel, Tiger Fitness, where he shared results from eight studies. He discussed how cold plunges affect your body in your anabolic window and disrupt muscle gains.

Cold plunges mess with your anabolic window

Through the data from eight studies, Lobliner highlighted that cold plunges disturb muscle protein synthesis and blunt your anabolic signaling, leading to the killing of your muscle gains. “It literally stops your gains right in their tracks, and it’s not good,” Lobliner cautioned. 

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Lobliner also highlighted that while in the anabolic window post-workout, which remains for 24 to 39 hours, having a cold plunge affects your muscle gains significantly. He said, “I would argue that it is never good for prolonged cold plunges, cold exposure.”However, Lobliner had a solution as well. The IFBB pro advised those hell-bent on taking a cold plunge to do so between 30 and 60 seconds at any time throughout the day. He added that anything over 60 seconds will kill your gains, which is a bad idea.

Earlier, the IFBB Pro had delved into the benefits of taking a sauna over a cold plunge. 

Cold Plunge vs. Sauna

In another video, Lobliner talked about the benefits of both saunas and cold plunging. He mentioned that, according to the studies, taking four or more saunas per week can reduce the risk of all-cause mortality by 40%. The study mentioned was the Kuopio Ischemic Heart Disease Risk Factor Study. This study was done on 2300 participants, all middle-aged men, and found that men taking seven or more sauna sessions per week reduced their risk of all mortality.

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While he also highlighted the benefits of cold plunges by saying they assist recovery by reducing inflammation and are ideal for athletes who need to hit the gym the next day after an intense training session, Lobliner also labeled the sauna as a much superior choice.

Marc Lobliner always gives tips based on evidence-based studies so that everyone can make the right decision. As he brings about the ill effects of a cold plunge, will you stop taking them? Or will you choose the sauna, which Lobliner advocates for more strongly? Let us know in the comments below.

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