The attenuation of muscle growth from immediate post-workout cold water immersion is likely around 10% or more.

“the the questions that come up then next usually are okay so how long post exercise do I have to wait and no one knows that's the study they need to do no one yes like stop doing the basic one we know that answer there's like seven studies at least now that have done it we get it I don't know right the if you look at our time course stuff we've on um like gene expression that happens within seconds or signaling happens within seconds and is ramped up for minutes to hours post exercise depending on the marker and like that. Gene expression typically peaks 3 to four to six hours again depending on the one you're looking at for muscle anabolism. Muscle protein synthesis you're at 48 hours. Okay. No. So, like I don't know cuz people always ask like what if I lift in the morning and ice at night? I I I don't know. It's probably better than lifting and immediately getting into your ice bath. But probably is it is it four to six hours because of the the That's where that number comes from. By the way, it's like all the time course research on gene expression. You're also talking about like four or five genes that were in that study. So it's not like exact like complete mapping of the entire anabolic genetic response. It's like a few of the markers. Some of them were at four, but they weren't all. Some of them peaked at an hour, some peaked like seven hours later. So like the 4hour window thing is like a it's not exactly what people think it is. So nobody has any idea. Like I have no idea at all.”