Dietary practices supporting muscle recovery include consuming sufficient protein to repair and build muscle fibers. The timing of protein intake, especially post-workout, enhances recovery. Including carbohydrates replenishes glycogen stores depleted during exercise. Hydrating properly is essential to maintain optimal function and recovery speed. Additionally, incorporating antioxidants from fruits and vegetables can combat oxidative stress. Balanced meals that combine these nutrients are crucial for enhanced recovery and overall athletic performance, ensuring muscles can recover efficiently.