After a really intense leg workout, we all have burning thighs and excruciating muscle soreness for two days. So today, we're offering you a rock-solid recovery routine with our winning trio: whey, collagen, and mobility.

Why is whey essential after a leg workout?

When you finish a big leg session, you've given it your all: the muscle fibers have worked hard, they've micro-torn... that's completely normal, since we're aiming for progress. But to help your muscles rebuild quickly and effectively, there's nothing better than whey.

At Squad Nutrition, we chose PURE Whey Isolate , made in France: ultra pure, rich in protein (25 g per dose), very low in lactose, and above all quick to assimilate .

What makes it different? It is available in different flavors:

• Chocolate: classic and comforting, like a break after exercise.
• Vanilla: subtle and clean, perfect on its own or in a bowlcake.
• Peach tea: light and fresh, ideal when you want a change during the summer.
• Pistachio: delicious without being excessive, a real delight.
• Strawberry: fruity and refreshing, a pleasure full of pep.
  

What you'll enjoy? No chemical taste, no rubbery texture, just a high-quality , digestible and pleasant product.

I order the Peach Tea Whey!

What is collagen used for during recovery?

After a leg session, our knees and ankles also suffer.

Peptan® Marine Collagen, offered by Squad in a mango-passion version, is perfect for supporting joint health.

It is often taken post-workout or before bed. It is mixed with 1 scoop of collagen and light whey, which gives a nice fruity taste and strengthens joint regeneration.

If you want to know more, don't hesitate to check out our article on collagen.

Learn more about collagen

Stretching and mobility: the right moves for better recovery

We often talk about nutrition (and rightly so), but we sometimes forget an equally essential pillar for good recovery: stretching . Taking a few minutes to relax the body after a big leg session is not a bonus, it's a real game changer.

Why? Because stretching helps reduce muscle tension , prevent muscle soreness , and most importantly, helps maintain good mobility over the long term. And when your muscles are more flexible, you sleep better, recover faster, and avoid repetitive injuries.

You don't have to spend hours on it: even a small 5- to 10-minute ritual can really make a difference. At Squad, we like to do it in the evening, in a quiet place, with a whey shake and a dose of collagen . The perfect combo to get your body completely relaxed and ready to go the next day.

If you're wondering why you should stretch after a workout, I'll let you read this article: https://www.squad-nutrition.fr/blogs/workout/faut-il-s-etirer-apres-la-musculation

Complete recovery protocol

Here is our simple and effective post-leg routine:

• Immediately after the session: 30–40 g of whey + 1 g of collagen in 300 mL of water/plant-based drink.
• 15 min later: Stretching + foam roller (10 min).
• During the day: Hydration + possibly BCAA or creatine if you want to support strength gains.
• In the evening: Collagen + gentle mobility (5 min of yoga or relaxation).

Frequently Asked Questions (Quick FAQ)

➤ Can Whey be replaced with casein or vegetable oil?
Yes, but whey is faster. For slow proteins (casein, vegetable), it is better to take them in the evening.

➤ How much Whey per day?
30–40 g per session, and add 1–2 doses during the day if you want to reach your daily quota (1.6–2.2 g/kg).

➤ Can we drink whey + collagen together?
Yes, no problem: two different proteins, complementary assimilation.

In summary

We have seen that for effective recovery after a leg session you need to:

• Whey to rebuild fibers quickly.
• Collagen to protect your joints and tendons.
• Mobility is crucial for relaxation and better sleep.
• Good hydration + BCAA/creatine supplementation if needed.
• And establish a routine, stick to it and after 2/3 weeks, you will feel the difference.

Now that you have all the tools you need, you can tackle your next leg workout with full force, knowing your recovery will be at its best. And if you try this routine, let us know what you think on Instagram or TikTok—we can't wait to hear what you think!