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How to Speed Up Recovery After Intense Training Sessions

Last Updated: 16.05.22



If you are past wondering where to find wrestling shoes and you have already started training, then you might want to be aware of how you can quickly recover once an intense session is over. The same applies in case you’ve been looking for youth wrestling shoes for your kid and you now want to make sure he or she gets the most of the training routine.

It’s no secret that wrestling requires intense physical activity and, especially if you are just getting familiar to this field, it’s important to be aware that following a few recovery tricks can definitely make your life a lot easier and improve the overall experience.

Moreover, this way you also make sure that you get the most of your training and that the entire effort is not in vain. So let’s take a look at what some scientifically proven and athletes-backed tips and tricks you should take into consideration.


Sleep is essential

There are some people who claim that they “only need 5 hours of sleep”, but you might quickly find out that they either take naps or that they are constantly exhausted. When it comes to intense physical training, the importance of sleep should not be underestimated by any means.

Getting 7 or 8 hours of ample sleep per night is crucial and one of the best ways to speed up muscle recovery. If you are not doing this, then you are simply making yourself prone to getting injured in the future. Maintaining a healthy balance is a good idea in every aspect of your life, but when you are training this is even more important.


If sometimes you don’t have enough time to get the proper amount of sleep (as it’s sometimes the case in our busy lives and schedules), then keep in mind that simply resting can also be a solution. After all, time is generally one of the best and most recommended ways to recover from just about anything, including injuries or illness.

Don’t forget that our bodies have a spectacular capacity of healing themselves – if you just allow them some time. That’s why, especially after intense workouts, you want to give your muscles the chance to recover before giving them another round.



Another reliable friend, hydration has an amazing ability to help our bodies get through a lot of difficult situations while also ensuring we get the benefits of an intense workout. Drinking water after your training session can help your body get rid of toxins and prevent other potential issues associated with dehydration.

Another thing you might want to remember is that dehydrated muscles can easily turn into painful muscles, which means that the pain you feel after a training session can be enhanced, and that’s probably something you want to avoid.

If you don’t drink enough water, especially after training, it can have effects on deeper levels as well since dehydration can increase muscle damage and thus reduce the body’s natural ability to repair itself. Another thing to consider is that most of the times, good old plain water is better than other beverages you can find on the market.


Enjoy a protein snack

Regarding eating habits, the best approach is to test some theories and advice out and see which one works for you. However, you should never forget to eat properly and clean, especially if you want to reap all the benefits of your workout.

Although it might seem a bit strange, having a snack after your training is definitely a very good idea. After an intense workout, your body is depleted of energy and you need to refuel it for a fast and healthy recovery. In the end, you need to be ready for the next challenge as soon as possible.

Eating after a workout becomes even more important if you are training to build muscle or if you are into endurance exercise, which is something to remember if you’re practicing more sports than wrestling. Some experts advise athletes to eat within 60 minutes after the workout. Also, including some high-quality proteins and healthy carbohydrates is a good idea.


Since we’ve mentioned proteins, it’s a good moment to state the fact that they are crucial in an athlete’s performance and that they should be discussed separately (which is exactly what we are doing here). Let’s go a little deeper into the theory and take a look at what amino acids actually are.  

Known as the building blocks of tissue, amino acids are responsible for a fast recovery. For this reason, having a little protein even before your workout is a good idea since this can trigger muscle synthesis in your body, making the entire process easier.

Once you are done with your training, don’t forget to have a protein-full shake or meal to ensure your muscles have enough fuel to start and keep rebuilding until the next session.


Other solutions

If you want to give your muscles an extra hand to get back on track, then you can definitely give massages a try. You can try it out once and see if it does the trick for you. In case you feel that you don’t have the time for a massage after each training, you can save this idea for after the particularly intense sessions.

Another thing you can do is to take a cold bath. Although it’s definitely not one of the solutions most people look forward to, research suggests that if you take a full-body plunge in cold water, it can significantly reduce inflammation and soreness caused by an intense training session.

Lastly, you should always listen to your body and see what approach works for your own needs. If you notice decreased performance, there is a high chance that you might need more time to recover between practices.

On the other hand, if you feel like you want to train some more the next day after an intense session, you can do that as well. Just be careful to not overtrain. Most of the times your body will tell you exactly what it needs and when it needs it, so don’t hesitate to trust your instincts.



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