You don’t get stronger when you train. You get stronger when you recover. It sounds like a slogan, but it’s literally what happens inside your body: training is the stimulus, adaptation comes afterward, in the hours when you’re doing nothing.
In the latest episode of Wellbeinn University, Carlos Martínez, professional basketball player and co-founder of Wellbeinn, reviews the four recovery tools he uses daily: protein, creatine, pressotherapy, magnesium, and melatonin. But he doesn’t stop at the list: he gives specific doses, real contraindications, and something almost no one explains, the order in which they really matter. We gather here all the key points from that video.
📑 In this article you will learn:
- 1. The order of priorities that almost no one respects
- 2. Protein: the foundation of everything
- 3. Creatine: the most studied supplement
- 4. The full Wellbeinn University video
- 5. Pressotherapy: active recovery
- 6. The night pack: protects sleep
- 7. How it all fits into a day
- 8. Frequently asked questions
The order of priorities that almost no one respects
Before talking about supplements and devices, we have to talk about order... Because the last piece is useless if you lack the base.
At the base are the two things that recover you the most and are also free or almost free: sleeping and eating enough protein. Without that, nothing else works. The second level is creatine, the supplement with the most scientific backing, cheap and safe. The third is pressotherapy, an active recovery tool that is already standard in elite sports. And finally, the night pack, which exists to protect the base of the pyramid: your sleep.
The recovery pyramid
Protein: the foundation of all recovery
Your muscles repair themselves with protein. If you don’t provide the material, no repair will happen. It’s the lowest rung of the pyramid and the one most people neglect while investing in other things.
How much protein do you need per day?
For an athlete, between 1.6 and 2.2 grams per kilo of body weight per day. If you weigh 90 kilos, that’s between 145 and 200 grams daily.
And here is the key that almost no one applies. Don’t consume it all at once. Spread it out over four to six servings of between 20 and 40 grams, every three or four hours. Each serving should be around 0.25 grams per kilo and provide enough leucine, the amino acid that activates muscle synthesis.
| Your weight | Daily protein (1.6–2.2 g/kg) | Per serving (0.25 g/kg) |
|---|---|---|
| 60 kg | 96–132 g | ~15 g |
| 70 kg | 112–154 g | ~18 g |
| 80 kg | 128–176 g | ~20 g |
| 90 kg | 145–200 g | ~23 g |
| 100 kg | 160–220 g | ~25 g |
The anabolic window is wider than you’ve been told
The post-workout window matters, yes, but the anabolic effect of exercise lasts at least 24 hours. Don’t panic if you don’t take your shake within five minutes after your last exercise. What counts is the total daily intake and distribution throughout the day.
If you need to complete your daily intake with a clean supplement, Proteinn by Wellbeinn (100% Whey Isolate) is formulated precisely for that.
Creatine: the safest supplement
If you could only take one supplement, it would be this one. Creatine monohydrate is the most studied sports supplement with the best safety profile available.
What creatine does for recovery
Beyond strength and power, research links creatine to less muscle damage after effort and, very interestingly for team sports with many pace changes, to fewer cramps, fewer strains, less heat stroke, and fewer total injuries in those who take it compared to those who don’t.
The dose you should take daily
3 to 5 grams a day, every day, and that’s it. You don’t need a loading phase. If you’re in a hurry to fill your stores, you can load with 0.3 grams per kilo for five to seven days, but it’s optional and causes more digestive discomfort. Consistency beats loading. And the time of day doesn’t matter: take it whenever you remember.
The Wellbeinn Creatine Monohydrate (Ultra Pure 200 Mesh) is pure micronized monohydrate, which is exactly the form supported by all that evidence.
The full Wellbeinn University video
If you prefer to see it explained directly by Carlos, here is the full episode you can find on our YouTube channel:
Wellbeinn University — High-performance sports recovery, with Carlos Martínez
Pressotherapy: active recovery
Compression boots. You’ve seen them in every elite locker room, and it’s not marketing, it’s active recovery with a physiological basis.
What science says
Pressotherapy measurably reduces creatine kinase (the marker of muscle damage) and also inflammation markers, while clearly improving the feeling of fatigue and heavy legs. Translated into practice: it helps you arrive fresher to the next session. That’s why it has become a standard in professional sports.
How to use it properly
- Sessions of 15 to 30 minutes after training or competing.
- Pressure from 60 to 90 mmHg — around 80 is most common.
- Legs up, breathe, and disconnect.
- Use it as what it is: a recovery tool that helps you feel better for the next session.
The Highfly Pro pressotherapy boots cover that pressure range and allow you to adjust the intensity according to the session and the day's load.
The night pack to protect sleep
We come to the part that has the most impact and receives the least attention because it protects what recovers you the most: sleep.
1. Glasses that block blue light
Blue light from screens and cool lights at night blocks melatonin, the hormone that makes you sleepy, and delays your internal clock. Wear them two or three hours before sleeping. In a lab study, wearing them in the evening increased nighttime melatonin by 58% compared to control. Overall evidence is still varied, but the cost of trying them is minimal and the mechanism is solid.
2. Magnesium
Magnesium participates in muscle relaxation, calming the nervous system through GABA, regulating nighttime cortisol, and even in melatonin production itself. Forms like glycinate are gentle on the stomach, ideal for night. It’s especially useful if your intake is low, something common in athletes who sweat a lot.
3. Melatonin with vitamin B6
Melatonin helps you fall asleep and reset the clock, very useful on trips and competitions at odd hours. And here, less is more: 0.5 to 2 milligrams is enough. Doses above 5 mg are not more effective. Vitamin B6 accompanies as a cofactor in the pathway that produces serotonin and melatonin.
| Piece | When | For what |
|---|---|---|
| Blue light glasses | 2-3 hours before sleeping | Don’t block natural melatonin |
| Magnesium | With dinner or before sleeping | Muscle and nerve relaxation |
| Melatonin + B6 | 30-60 min before sleeping | Fall asleep and reset the clock |
| Casein 40 g | 30 min before sleeping | Night muscle synthesis (+22%) |
The Wellbeinn Pack Night Recovery brings together the three pieces with this exact logic: protect sleep so that sleep recovers you.
How it all fits into a day
Summary so you leave here with a concrete plan:
| When | What to do |
|---|---|
| All day | Protein spread every 3-4 hours (4-6 servings of 20-40 g) |
| Whenever you want | Creatine, 3-5 g. The time doesn’t matter |
| Post-workout | Compression boots, 15-30 min at 60-90 mmHg |
| 2-3 hours before sleeping | Blue light blocking glasses |
| Before sleeping | Magnesium, melatonin + B6 if you need it, and 40 g of casein |
Where do you start?
Choose your situation and we’ll tell you what to prioritize
Frequently asked questions about sports recovery
How much protein should I take daily if I train?+
Between 1.6 and 2.2 grams per kilogram of body weight per day. Divided into 4-6 doses of 20-40 grams every 3-4 hours, with about 0.25 g/kg per dose to properly activate muscle synthesis.
Is the 30-minute anabolic window real?+
It’s much wider than popularized. The anabolic effect of exercise lasts at least 24 hours, so it’s okay if you don’t take the shake immediately after training. What matters is the total daily amount and spreading it over several doses.
Do I need to do a loading phase with creatine?+
It’s not necessary. With 3-5 grams daily consistently, you fill the stores just the same. The loading phase (0.3 g/kg for 5-7 days) only speeds up the process and usually causes more digestive discomfort. Consistency beats loading.
Does creatine damage the kidneys?+
In healthy people, no. Long-term evidence (up to 30 g daily for five years) shows no kidney damage. If you see high creatinine in a test, it reflects higher creatine turnover, not worse filtration: this is checked with cystatin C or glomerular filtration rate. With pre-existing kidney disease, always under medical supervision.
How long should I use pressotherapy boots?+
Sessions of 15 to 30 minutes after training or competing, with a pressure between 60 and 90 mmHg (around 80 is most common). Legs elevated and take your time.
Who should not use pressotherapy?+
It should not be used with deep vein thrombosis (or suspicion of it), thrombophlebitis, pulmonary embolism, severe arterial insufficiency or peripheral arterial disease, open wounds, infection, or unhealed fractures in the area. If in doubt about vascular issues, consult a professional first.
How much melatonin should I take to sleep?+
Between 0.5 and 2 milligrams is enough. Doses above 5 mg are not more effective. Take it right before sleeping, never before driving, and consult if you take anticoagulants or antihypertensives.
Is it useful to take protein before sleeping?+
Yes, with the correct dose. 40 grams of casein half an hour before sleeping increases nighttime muscle protein synthesis by about 22%. With 20 grams, the effect was not significant, so here the higher dose does matter.
Where do I start if I can’t afford everything?+
Start with the basics, which are also the cheapest part: sleep well and eat enough protein. Then, creatine (it’s the supplement with the best cost-benefit ratio). Pressotherapy and the night pack are complements that enhance that base, not substitutes.
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Protein for gaining muscle mass: how much and how