Foods that can negatively affect recovery after exercise typically include those high in sugar, saturated fats, and excessive sodium. Examples are processed snacks, sugary beverages, and fast foods. These items can lead to inflammation, slower recovery times, and decreased muscle repair. Instead, focusing on nutrient-dense foods rich in protein, healthy fats, and complex carbohydrates helps enhance recovery by supporting muscle repair and replenishing glycogen stores. Choosing quality whole foods post-exercise is vital for optimal recovery.