Episode 14 of The Nest Podcast! In this episode I (Alex Amorginos) dive into (excuse the pun) cold water immersion (CWI) and ice baths. Looking at the benefits, risks and potential drawbacks.

Discussion Topics:

• Background Information 
• CWI and Recovery
• CWI and Performance
• CWI and Hypertrophy
• Meta analyses & conclusion 

Key Paper(s) Referred to:

• How To Cut Your Recovery in Half With The Benefits of Ice Baths.
• Alternating hot and cold water immersion for athlete recovery: A review
• Post exercise ice water immersion: Is it a form of active recovery.
• Cold water immersion: kill or cure?
• Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training.
• Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training.
• Water immersion recovery for athletes: Effect on exercise performance and practical recommendations.
• Evaluation of passive recovery, cold water immersion, and contrast baths for recovery, as measured by game performances markers, between two simulated games of rugby union.
• Functional Performance Following an Ice Immersion to the Lower Extremity.
• Review of Physiological Effects of Cryotherapy.
• A Random Control Trial of Contrast Baths and Ice Baths for Recovery during Competition in U/20 Rugby Union.

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