Does 15 Minutes In The Sauna Really Supercharge Muscle Growth?

What’s the easiest (and most relaxing) way to gain an extra edge in your training? Apparently it’s using the sauna directly after a workout. And we found out a slept on secret about heat shock proteins that might just blow your mind if you’re trying to gain more muscle.

What The Hell Are “Heat Shock Proteins”?

Heat shock proteins (HSPs) are produced in response to stress, including exercise and heat exposure.

So when you spend 15 or 20 minutes in the sauna, your body starts producing these proteins at an accelerated rate.

The HSPs enhance protein synthesis and repair which leads to faster muscle growth and recovery, and studies have shown that using the sauna directly after a workout can lead to a 30% increase in muscle regrowth.

If only more gyms had saunas (and also less half-naked old dudes in the saunas)

Increased HGH Levels

Several studies have also investigated the potential of sauna use to increase human growth hormone (HGH) levels and how HGH can potentially supercharge post-workout muscle growth and recovery.

These studies have consistently demonstrated significant HGH elevation following sauna exposure, with reported increases ranging from 200% to 500%.

One specific study published in the Journal of the American Medical Association found that 20 minutes of sauna use after resistance exercise resulted in a 300% increase in HGH levels compared to control conditions.

Similarly, a study in the Scandinavian Journal of Medicine & Science in Sports reported a 200% increase in HGH following 30 minutes of sauna exposure after a strenuous workout.

But how exactly does HGH play a critical role in muscle growth and recovery?

1. Protein synthesis: HGH directly stimulates protein synthesis within muscle cells, leading to the building of new muscle tissue. It achieves this by activating a signaling molecule crucial for initiating the muscle protein synthesis pathway.

2. Amino acid uptake: HGH promotes the transport of amino acids – the building blocks of protein – into muscle cells, further supporting protein synthesis and muscle growth.

3. Insulin-like growth factor 1 (IGF-1): HGH stimulates the release of IGF-1 from the liver, another crucial hormone for muscle growth and development. IGF-1 acts synergistically with HGH to enhance protein synthesis and cell proliferation, contributing to muscle hypertrophy.

4. Cell proliferation: HGH stimulates the proliferation of satellite cells, which are muscle stem cells responsible for muscle repair and growth. This increased cellular population ensures a readily available pool of cells for muscle regeneration and growth.

5. Fat metabolism: HGH promotes the breakdown of fat and utilization of fatty acids as energy, sparing muscle glycogen and creating an environment conducive to muscle growth.

6. Anti-catabolic effects: HGH suppresses the breakdown of muscle protein, preventing muscle loss during periods of physical stress or inactivity.

Enhanced Hypertrophy

For the handful who don’t know, “hypertrophy” is not a shiny award you win for being really hyper.

(I wish that existed though because then I probably wouldn’t have gotten as many detentions as a kid)

Hypertrophy is the increase in the size of muscle cells, leading to increased muscle mass and strength.

It is the fundamental process behind muscle building and occurs when muscle fibers are subjected to serious overload.

In other words, it’s when you go REALLY hard. Hard enough for your body to learn that it needs to change.

There are a lot of different viewpoints on how to best accomplish this, like high VS low reps, or training reps to failure VS doing partial range of motion like in the video below.

Recover Faster And Sleep Better

Besides the increase in HGH and production of heat shock proteins, using the sauna also aids in overall recovery and reduction of fatigue.

I always wondered as a kid WHY on Earth there were people willingly sweating their asses off in a cramped wooden “shed”, but it turns out the recovery benefits are highly beneficial for muscle growth:

1. Increased Blood Flow: The heat in a sauna dilates blood vessels, leading to a significant increase in blood flow throughout the body. This enhanced circulation delivers fresh oxygen and nutrients to your muscles, promoting faster repair and removal of metabolic waste products like lactic acid, which contributes to muscle soreness.

2. Reduced Inflammation: Sauna use has been shown to decrease inflammation, a natural response to muscle damage. This reduction in inflammation helps alleviate soreness and pain, allowing your muscles to recover quicker and regain full function.

3. Improved Sleep Quality: Saunas promote relaxation and deeper sleep, crucial for muscle repair and recovery. Deeper sleep allows for the release of growth hormone, another key player in muscle growth and regeneration.

The BMM Takeaway

Try chilling in the sauna after a strenuous workout for 15 to 20 minutes, it might just increase your gains. But don’t stay longer than 20 minutes, and try to also follow these safety tips:

Hydrate: Drink plenty of water before and after using the sauna to prevent dehydration.

Shower: Rinse off any sweat or dirt before entering the sauna to maintain hygiene and prevent skin irritation.

Remove jewelry: Metal jewelry can conduct heat and burn your skin. Ouch.