Protein plays a critical role in muscle recovery after exercise. When muscles endure stress during workouts, microscopic tears occur, and protein is essential for their repair and growth. Consuming adequate protein post-exercise helps to stimulate the process of muscle protein synthesis, allowing for the restoration and increased strength of the muscle fibers. Furthermore, protein aids in reducing exercise-induced muscle soreness and promoting overall recovery. Including sources of lean protein, such as chicken, fish, beans, or protein shakes within 30 minutes to two hours post-workout can significantly boost recovery outcomes.