The crucial nutrient for muscle recovery after exercise is protein. Consuming an adequate amount of protein helps repair and rebuild muscle tissues that are stressed during physical activity. It also plays a pivotal role in reducing muscle soreness and promoting faster recovery times. Sources of high-quality protein include lean meats, fish, dairy products, and plant-based options like beans and lentils. Consuming protein shortly after workouts can maximize its benefits, enhancing muscle recovery and preparing the body for future workouts to maintain an effective training regimen.