Marginal gains, or the perfect illustration of the adage “every detail counts”! As an athlete, you know that athletes are constantly looking for ways to optimize their athletic performance. However, it's not always by making big changes that they achieve this. This is where the concept of marginal gains comes in. The idea is simple: by improving several aspects of performance by 1%, you can achieve significant transformation in the long term. This approach has revolutionized training in many disciplines, particularly cycling and endurance sports, but it also resonates particularly strongly in the report "sleep and performance” or even in sports nutrition. Because yes, the quality of your sleep, but also what you put on your plate or in your pocket for refreshments can make all the difference between a successful race and a poor performance.
In this article, let's take a look at how to apply this approach to training, nutrition, and recovery so that marginal gains can help you reach your full potential.
Cycling is the source of marginal gains!
Marginal gains, summarized in a single sentence, is the idea that the accumulation of small improvements leads to a significant result. The concept, popularized in 2010 by Dave Brailsford, director of the British cycling team that has won successive titles in the Tour de France, is based on optimizing every detail, no matter how insignificant it may seem, to achieve a noticeable cumulative effect.
Brailsford applied this method by focusing on a set of seemingly unrelated aspects: modifying the cyclists' posture, optimizing the weight of the bikes, adapting the riders' sleep routines, and refining his team's nutritional strategy. The result: British domination of world cycling, with historic victories at the Olympic Games and the Tour de France.
So, is the miracle solution these famous marginal gains?
Given the type of actions taken by the team director, it is clear that this principle is not reserved for elite athletes. It can easily be applied to all athletes, from amateur runners to seasoned trail runners, cyclists, and triathletes. However, it should be noted that at the time, the principle of marginal gains was criticized by some in the sporting community. Indeed, the shadow of doping hung over the sport of cycling at the time, which explains why some perceived the concept of marginal gains as a way of diverting attention from these suspicions. Fifteen years later, however, many athletes, both amateur and professional, are adapting the principle to their daily lives in order to perform better and better. In any case, trying to make the most of marginal gains can't hurt!
A concept designed to optimize every aspect of athletic performance
The application of marginal gains in sport is therefore based on a holistic, comprehensive approach, where every small adjustment counts. These slight modifications may relate to your equipment, your technique, your mental preparation, but also and above all your diet and recovery, not to mention your athletic stretches.
Let's take the example of a trail runner. Improving your posture when climbing, adopting a more fluid downhill technique, rethinking your fueling strategy, and fine-tuning your warm-up are all micro-adjustments that, when added up, make a difference on the course until you cross the finish line. The secret of champions is to apply these principles systematically, testing and measuring each improvement to validate its impact. And the good news is that you can apply this principle of marginal gains whenever you practice a sport, regardless of your level. Whether you're resume running gently after a break, you are just starting out in your discipline and discovering the benefits of an 10km nutrition whether you're preparing for your first marathon or training for your sixth UTMB, those famous marginal gains are worth exploiting!
The impact of marginal gains in sports nutrition
Let's be honest, training is crucial to making progress. But many other factors are also important, starting with nutrition, which plays an equally decisive role in performance.
And when it comes to food, every detail counts. Slightly optimized hydration, a better balance between carbohydrates, fats, and proteins, a good understanding of the concept of glycaemic index, or even more precise timing of energy intake (remember our article on chrononutrition !) can make a positive difference.
Conversely, poorly calibrated refueling, too rapid absorption of sugars, poor management of your energy reserve or a lack of micronutrients can impact your endurance, cause energy slumps, or complicate recovery.
It's no coincidence that at Baouw, we are experts in sports nutrition and we create delicious energy gel, free gluten protein bars and other treats designed to give you a boost during training and competition!
Nutrition is one of the first things to look at when focusing on marginal gains, and Baouw understands this well, having developed a nutritional approach focused on quality and optimal nutrient absorption. Say goodbye to additives and refined sugars, and hello to sustainable energy from natural, carefully selected products!
Marginal gains and recovery: a lever for your performance?
When it comes to optimizing athletic performance, certain aspects tend to be underestimated, such as recovery. However, it is during this phase that the body rebuilds itself and indirectly contributes to your progress. If we apply the marginal gains method, we quickly understand the importance of each adjustment:
- More regular and deeper sleep improves muscle regeneration.
- A well-balanced post-workout meal helps recharge your batteries more effectively.
- Proper hydration helps reduce fatigue.
- Active recovery techniques (such as stretching or cold baths) help to limit muscle soreness.
Not taking these factors into account ultimately limits your own progress. On the other hand, optimizing them is a great opportunity for faster progress and better adaptation of the body in the field.
Our tips for applying marginal gains in everyday life
The Baouw team offers some tips on how to apply this approach effectively. Keep in mind that the key is not to try to change everything at once. It's better to start by identifying one or two areas for improvement, then test small adjustments over a few weeks. For example, you could:
- Try out a new nutrition strategy and observe the impact on your energy levels during your sports activities.
- improve the quality of your sleep by optimizing your evening routine
- adjust your training by incorporating more qualitative recovery phases
It should be noted that each adjustment must be monitored, measured, and adapted according to your reactions and performance. Yes, paying attention to your marginal gains in order to get the most out of them requires a little monitoring and analysis! But it's all for the sake of improving your level and performance, so it's for a good cause! Above all, don't be discouraged if your first attempts at optimization don't thrill you: it's repetition and the accumulation of improvements that will make the difference in the long run.
So, marginal gains, the strategy of champions? It's up to you to tell us!
