Recovery is vital for muscle growth and performance as it allows the body to adapt to physical stress. During recovery, muscle fibers repair and grow stronger, and glycogen stores are replenished, enhancing endurance and strength. Adequate recovery prevents overtraining, reduces the risk of injury, and improves overall performance. Techniques such as rest, nutrition, and hydration play critical roles in recovery, as they facilitate the body's natural healing processes. Incorporating rest days into training routines is essential for long-term athletic progress.