By Dezi Abeyta, RD | SMRTFT Nutrition Writer
Not every trend equals performance gains. Let's call it like it is. The algorithm is a hype machine, and it makes recovery promises seem like magic.
Two cases in point: The cold plunge, which is everywhere now, and BCAAs. Let’s dive into each, and then break down what you should be doing to properly recover instead.
THE TRUTH ABOUT THE COLD PLUNGE
Look, cold plunges are everywhere right now. Everyone's jumping in a steel tub and swearing by it. But if you're lifting heavy and trying to grow, that ice bath isn't helping.
A 2025 study from Maastricht University found that cold water immersion after lifting reduced nutrient delivery to the muscles by approximately 30% and decreased blood flow to those areas most in need by 60%. That's a problem if you care about growth and recovery. Cold plunges blunt inflammation. That seems like a win, but it may keep your body from getting stronger.
Cold plunges may be great for building mental toughness and resilience, so they have a role. But not after a workout. Save them for non-lifting days.
BCAAS ARE ONLY WORTH IT WITH REST
Let's talk about another recovery trap, the BCAA-only powder. The amino acids leucine, isoleucine, and valine are indeed essential. But when not paired with the full group of essential amino acids, they don’t help you grow muscle, no matter what the label says.
A 2017 paper found that infusing BCAAs into muscle tissue not only failed to increase protein synthesis but also slowed the rate of protein breakdown, known as protein turnover. On top of that, if you’re eating whole proteins like eggs, chicken, steak, or tofu, you're already getting what you need. The BCAA powder isn't doing more than flavoring your shaker.
YOUR BETTER RECOVERY KEY
Here's what your body responds to. Fuel. Pair protein with carbohydrates within 90 minutes of training. A 3:1 ratio hits the sweet spot. Think 15 grams of protein with 40 grams of carbs. Chocolate milk is a strong choice. A smoothie with fruit, a scoop of your favorite protein powder, Greek yogurt, and even some oats is an even better option. Or heck, keep it simple and go with a turkey sandwich on whole grain bread with a banana.
This combo helps you refill glycogen, repair muscle tissue, and support your body's natural recovery process. It's backed by decades of research and still holds strong.