Recovery isn't an add-on to training. It accounts for 50% of performance, and for some athletes, even more. All experienced athletes know this: progress isn't made during exertion, but between efforts. Yet, the majority of athletes, from casual runners to seasoned triathletes, still neglect this crucial phase.
Poor hydration, insufficient sleep, poorly managed workload, haphazardly taken supplements… The result is always the same: stagnation, chronic fatigue, injuries, decreased motivation. And above all, progress far below true potential.
In this comprehensive guide, we will structure a clear and hierarchical method for knowing what to do, in what order, and why, based on the famous recovery pyramid . This simple approach allows you to know where to focus your efforts to obtain 80% of the benefits with only 20% of the energy.
Whether you are a marathon runner, trail runner, cyclist, triathlete, crossfitter, you will leave with a concrete roadmap, applicable from today.
Understanding recovery: what happens in the body after exertion?
Every physical effort causes physiological disturbances. These aren't problems; they're the very purpose of training. To progress, you need to induce micro-damage and then allow the body to repair it through supercompensation.
The recovery process therefore rests on three main pillars:
Energy recovery: Restoration of glycogen stores in the muscles and liver. This is the fuel that allows you to last through a marathon, an interval training session, or a long bike ride.
Muscle and tissue recovery: Repair of micro-tears in muscles, tendons, and ligaments. This process generates the stiffness the next day, but also the adaptation that makes you stronger.
Neuro-hormonal recovery: Rebalancing of the autonomic nervous system, hormone production, inflammation, and oxidative stress.
In other words: recovery is a complex process, which requires sleep, nutrients, hydration, mechanical management, nervous balance… and sometimes a little boost.
That's why the pyramid is essential: it prioritizes what really matters.
The recycling pyramid: a hierarchy that changes everything
Most athletes have their priorities wrong. They start with: cryotherapy, massage guns, saunas, supplements, pressotherapy… when 80% of their benefits would come solely from better sleep, better hydration and a suitable diet.
Here is the complete pyramid:
- Base: Sleep, diet, hydration (80% of the result)
- Level 2: Mobility and load management
- Level 3: Tools: cryotherapy, pressotherapy, self-massage
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Summit: Nutritional Supplements – Targeted Optimizations
1/ The basics: Sleep, nutrition and hydration
Sleep: the number one key that is too often ignored
Sleep is the only time the brain naturally releases growth hormones, testosterone, muscle repair factors, and natural anti-inflammatory molecules. No massage, no tool, no supplement can replace a good night's sleep.
How many hours of sleep do you need?
Studies converge on 7:30 to 8:30 for most athletes with +1 to +1.5 hours on days of intense training.
Signs of insufficient sleep
The following symptoms indicate that sleep has not been sufficiently restorative: nighttime awakenings, exhaustion upon waking, higher resting heart rate, irritability and heavy legs during warm-up.
Simple tips to improve your sleep
Here are a few tips that aren't revolutionary but will improve sleep quality: go to bed at a fixed time, avoid screens for 60 minutes before bed, take a lukewarm shower to lower your body temperature, eat a light and easily digestible dinner, and take magnesium bisglycinate before bed (excellent for relaxation). It can help activate the parasympathetic nervous system, reduce nighttime cramps, and improve sleep depth.
Post-exercise nutrition: a crucial and often overlooked role
Post-exercise nutrition helps stimulate muscle repair, replenish glycogen, reduce inflammation, and prevent uncontrolled hunger pangs that lead to snacking.
Timing: Does the “metabolic window” really exist?
Contrary to what was previously thought, the metabolic window is not strictly 30 minutes after exercise. It lasts at least two hours, but the sooner you provide your body with nutrients, the better.
The 3 essential elements
- Carbohydrates (gels, Mulebar compotes, rice, sweet potato…)
- Proteins (eggs, yogurt, Mulebar collagen, fish…)
- Antioxidants (red berries, citrus fruits, spices)
The importance of collagen in recovery
In high-impact sports (running, trail running, hydrotherapy), tendons absorb thousands of micro-shocks. Collagen supports tissue repair, especially when taken within 30–60 minutes after exercise.
Hydration: the factor that ruins 90% of sessions
Most athletes drink too little, too late, and above all… only plain water, which is never optimal after prolonged exertion. The effects of dehydration are well-known, including a general decrease in performance, an increase in body temperature, nervous fatigue, a rise in cortisol, and an increased risk of cramps and injuries.
Pure water alone is insufficient beyond a certain level or duration of physical activity because it doesn't adequately replace the minerals (calcium, sodium, potassium, magnesium, zinc, and chlorides) lost through perspiration. If you only replace the water lost by the body, you further dilute your internal electrolytes, risking mild hyponatremia, which can lead to significant fatigue.
What to drink depending on the duration
- < 1 hour: water + a pinch of salt if very hot
- 1 to 2 hours: water + electrolytes
- > 2 hours: water + electrolytes + a little carbohydrate
The role of magnesium in water recovery
Magnesium bisglycinate participates in muscle contraction/relaxation, nerve transmission, cramp reduction and post-exercise stress management.
2/ Mobility and workload management: the underestimated level
A factor in recovery as much as in performance
Mobility is not just about flexibility. It improves blood circulation, reduces tension, optimizes movement, and accelerates muscle repair.
Post-exercise mobility routine (10 minutes)
- Diaphragmatic breathing (1 minute)
- Hip opener (2 minutes)
- Dynamic stretching (3 minutes)
- Ankle and calf exercises (2 minutes)
- Back and chest stretch (2 minutes)
Here are some mistakes to avoid: stretching too intensely right after exercise, holding the stretch for too long, and neglecting the non-painful areas (paradoxically the most important ones).
Load management: the secret of those who progress without injury
This is the weak point of most amateurs. They run too fast, too often, for too long, or increase the volume too quickly.
The golden rules:
- The 10% rule: never increase weekly volume faster than necessary.
- Integrating a week of unloading every 3 to 5 weeks
- Monitor: sleep, mood, appetite, resting heart rate
- Use the RPE (perceived effort) scale to adjust today's session
Warning signs:
- Persistent symmetrical pain
- Loss of motivation
- Heavy legs at the start of the warm-up
- Repeated injuries
- Performance stagnated despite increased frequency
Properly managing the load means preventing 80% of injuries before they occur.
3/ Bonus tools: cryotherapy, pressotherapy, self-massage…
These tools are useful, but they only come after sleep, nutrition, hydration, and mechanical management.
Cryotherapy: useful, but not essential
Studies show that it reduces inflammation, accelerates recovery in elite athletes, but can also limit muscle adaptations if used too often.
It is recommended to use it during periods of competition (rapid recovery required), after high volume (trail training, marathon, Hyrox) but never after a heavy weight training session (risk of reducing progress).
Pressotherapy: the best tool for endurance sports
The effects are proven and numerous, such as improved blood circulation, lymphatic drainage, a reduction in the feeling of heavy legs, and faster recovery after long runs. It's a useful tool, but not essential for progress. An added benefit, not a foundation.
Self-massage and foam rollers: useful, but with a methodical approach
They are known to reduce muscle tension, improve range of motion, and prepare the muscle for better repair. Be careful not to ride too fast, push too hard, forget to breathe, or only do 30 seconds "because it hurts."
4/ The pinnacle: dietary supplements
Supplements never replace the basics, but when chosen well, they can really optimize recovery.
Which supplements have a genuine scientific basis?
Magnesium bisglycinate improves nervous relaxation, reduces cramps, and increases sleep quality; therefore, it should be consumed at the end of the day.
Collagen strengthens tendons, ligaments, and fascia, and reduces joint pain. Recommended for high-impact sports such as running, trail running, hydrotherapy, and cross-training. Note that vitamin C is essential for collagen synthesis.
Omega-3 fatty acids (EPA/DHA) reduce systemic inflammation, support the cardiovascular system, and improve joint mobility.
Natural vitamin C reduces oxidative stress, supports immunity and participates in muscle repair.
Example of a recovery protocol
After an intense workout: water + electrolytes + energy fruit compote (fast carbohydrates)
30–60 minutes later: collagen + acerola + balanced meal rich in carbohydrates and protein
In the evening: magnesium bisglycinate to optimize sleep + regular hydration
Daily use: omega-3 Mulebar to balance inflammation, magnesium if high training volume and acerola in winter or during closely spaced training sessions.
10-minute recovery routine
- Drink 300–500 ml of water + electrolytes
- 3 minutes of slow walking
- 2 minutes of hip/ankle mobility
- 2 minutes of slow breathing
- Quick snack (applesauce or bar)
- Warm and cold shower for 10 seconds
- Collagen + Vitamin C
Simple, quick but extremely effective.
Protocols according to the type of effort
After a long bike ride: electrolytes + fast-acting carbohydrates, legs in the air for 10 minutes, and magnesium + hot bath
After a Hyrox or CrossFit workout: prioritize collagen, light stretching, protein + carbohydrates
After a trail run or a long outing: electrolytes, pressotherapy, collagen and omega-3
After a marathon: fractional hydration, meals rich in carbohydrates, no immediate cryotherapy (wait until the end of the inflammatory peak) and collagen + omega-3 for 7 days.
The most common mistakes
- Drink only water
- Not eating quickly enough after exercise
- Neglecting hip/ankle mobility
- Using cryo too often
- Taking supplements without logic
- Training too hard on days when you haven't slept well
- Copying another athlete's routine
- Believing that “doing more” is always better
- Do not plan weeks of discharge
- Simply not sleeping enough
Conclusion: Recovery is a performance multiplier
You don't need expensive tools, you don't need endless routines, and you don't need to test 15 supplements.
You need better sleep, proper hydration with electrolytes, a structured post-exercise diet, intelligent load management, and only then, well-chosen tools and supplements.
The recovery pyramid is a simple guide to knowing what to prioritize and how to avoid wasting time and energy on what matters less.
Performance is nothing more than the sum of effort, recovery, and consistency.
Master recovery, and everything else will naturally improve.
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