Cold water lowers skin temperature and nerve conduction speed, reducing perceived soreness.That can help during dense competition blocks.
2 · Training signal can be blunted
Ice baths after each strength session for 12 weeks cut quadriceps growth to a third of that with active recovery, and leg-press gains by about a third.
3 · BAT is real biology
Adult brown fat exists, and cold acclimation can raise nonshivering thermogenesis; but it is not a meaningful weight-loss shortcut.
4 · Goal decides the ice bath
If competition week needs rapid readiness, cold can help; if hypertrophy is the goal, keep it away from the lifting signal.