The essential nutrient for muscle recovery after workouts is protein. Consuming adequate protein helps repair muscle tissue, supports growth, and rebuilds energy stores depleted during exercise. Incorporating sources like lean meats, dairy, legumes, and plant-based proteins is crucial for optimal recovery. The timing of protein consumption can also be significant; ideally, athletes should consume protein shortly after workouts to maximize its benefits. Proper protein intake aids in reducing soreness and enhancing overall performance in future workouts.