How Cold Water Affects Muscle Growth and Recovery

Looking for information on how cold water baths help muscle growth and boost recovery? Then you have come to the right place. Whenever you feel stressed, or if you have just done a hard workout, the natural thing is for you to jump into a warm shower. This is because warm water promotes the flow of blood to your skin and helps to sooth your tired and achy muscles, leading to great relaxation. Still, these reasons are not enough to turn to hot water. Rather, you should consider going for a cold water bath.

Exposing your body to cold temperatures through ice baths and cold water – referred to as cold water immersion or cryotherapy – is increasingly become popular among both professional and amateur athletes. This is because of the health boosting benefits it has in store for you.


Top Reasons to Take a Cold Water Bath after Exercise

As mentioned above, cold water baths help muscle growth and boost recovery. The cold will work by lowering the temperature of the tissues you damaged during exercise. It will also constrict blood vessels locally. Other benefits arising from using cold water immediately after you exercise include:

  1. Quick Recovery

In the same way, when you use targeted cold therapy (such as an ice pack) immediately after you sustain an injury will prevent your body from bruising or swelling. The cold will also numb your nerve endings, thereby providing with the instant pain relief you need.

While reviewing the entire body, immersing yourself into a cold tub will bring down your heart rate. It will also increase your circulation and minimize inflammation. As such, you will be better placed to recover faster from your workouts.

Cold water baths are also highly effective in the relief of delayed-onset muscle soreness. This typically occurs 1 to 4 days after you exercise or engage in an equally involving physical activity.

  1. Tolerance to Disease and Stress

While learning how cold water baths help muscle growth and boost recovery, it is imperative that you consider the lessons from the Four Hour Body book by Tim Ferriss. Reading this book will inform you that it is highly beneficial that you jump into the shower without necessarily allowing the water to warm up.

When you are down at the coast, you should also toss yourself into the ocean without putting on your wet suit. Holding your breath under cold water will adjust the shock you initially feel when the cold hits your body. As such, you will be in a better position to acclimate to the lowered temperature. This is one of the most enjoyable things you can do, especially considering the rush it will give you – which some have likened to exercise.

By exposing your body to cold water for relatively short spurts of time, you will harden. Hardening refers to the exposure of the body to natural stimulus like cold water. As such, it results in increased tolerance to disease and/or stress.

This was recently demonstrated in a study involving 10 healthy people who have made it a habit to regularly swim in ice cold water in winter. After exposing the study muses to cold water, the researchers noted the following:

a) Uric Acid Decrease

First, there was a drastic decrease in uric acid levels. When the levels of this acid are high, you will be prone to gout, high blood pressure, weight gain, obesity, diabetes, heart disease, hypertension, and kidney disease.

b) Glutathione Increase

Additionally, exposure to cold water baths will increase the most powerful antioxidant in your body. Glutathione will, in its turn, keep all of the other antioxidants in your body performing at peak levels.

  1. Burn Fat

Drinking cold water – as it is or during your cold water bath – will speed up the rate at which your body metabolizes food. This is because your body will be forced to work extra hard to raise the temperatures of the ice-cold water. Cold shows will also boost your body’s natural ability to burn fat.


Exposing your body to cold water on the regular will increase your natural fat burning potential. By cooling your body, you will force it to burn more calories through the activation of the brown fat deposits that are putting you out of shape.

So, there you have it – the secret behind how cold water baths help muscle growth and boost recovery. The next time you are thinking about taking a hot shower, think again. Instead, consider immersing yourself in an ice-cold bath at least 3 times every week. The great thing about this therapy is that it is natural and it comes with no known side effects.  Try it out today and watch as your body transforms into the beautiful being it was always supposed to be.



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Top 4 Tips for Picking the Perfect Wine

Looking for shopping tips for picking the perfect wine? Then you have come to the right place. Bringing a beautiful bottle of wine to a gathering sounds easy until you get to the store and realize that you have no idea what it is you are looking for.

For the most part, however, most people really want the same thing. The perfect wine, to this end, should not only taste good, it should be good for your overall health and waistline. Studies show that good wine, taking in moderation of course, is beneficial for brain health and overall wellness.

So, without further ado, here are the top 4 shopping tips for picking the perfect wine from top wine experts. Use these suggestions and walk out with the best bottle every single time:

  1. Know Your Local Wine Store

To pick the right bottle of wine, it is imperative that you familiarize yourself with the employees working at your local wine store. This tip is essential if you are not enthusiastic about getting to know every type of wine bottle the store stocks. All you have to do is get to know someone who has this knowledge.

To this end, you should foster a relationship with the employees at your local wine shop. Although this might seem a bit daunting at first, talking through your dislikes and likes will almost always ensure that you end up making a satisfactory purchase.

So, how can you tell that the employees in the store know their wines? They will be willing to help you out. You should also check to see if the store only sells popular labels or if they actually have a couple that you do not recognize. This is a sign that the employees are well versed in lesser – known selection.


  1. Shop Online

The relationship you develop with a great wine merchant will make a world of difference in your life. At most brick and mortar wine stores, what you see is what you will get. However, for online merchants, most of the inventory will not be immediately visible to you. The best online stores will also allow you to sort the list of wines by price, vintage, and grape.

  1. Choose Pinot Noir, Bordeaux, or Burgundy

In case you are looking to enjoy the health benefits that come with the resveratrol antioxidant in red wine, some bottles will prove better than the rest. This potent antioxidant has been shown to help with memory and the heart.

Certain wines, to this end, are higher in the antioxidant than others – most notably red wines. This is because resveratrol is derived from grape skin. Red wine is fermented with the skins on for a longer period of time.

In the same way, the grapes that are grown in cooler regions (or regions with higher threats of disease) tend to have more of resveratrol. These regions include Bordeaux, Burgundy and Oregon (which has a coastal climate). Wines made using Tannat grapes – including Madiran wines – as well as Pinot Noir are also rich in resveratrol.

  1. Get Wine with Minimal Intervention

This is another one of the shopping tips in picking the perfect wine. If you are concerned about how your food is grown, where it comes from, and how it is processed, you should also ask the same questions when you are choosing wine.

There is a long list of processes and additives allowed in the wine making process. Apart from the bucolic shots of sun–drenched vineyards, most of winemaking has a more in common with soda pops than with small-scale agriculture. Of course, none of these ingredients are shown on the label.

Although none of these processes and additives is bad, it is important to note that wine is more than just fermented grape juice. Therefore, if you are looking to carry your healthy eating over into your wines, ask the people working in your favorite wine shop to help you choose wines with minimal intervention.

 These will include wines that are made in ways that minimize the processes and the additives. A great retailer, of course, should now one or two things about the wines in stock, how they were made, who made the wine, and what went on in the vineyard and in the winery.

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Over and above everything else, the above shopping tips for picking the perfect wine will go a long way in improving your knowledge of the drink. You will also be able to consistently choose great wines every time you go shopping without necessarily breaking the bank.


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