Protein is the essential nutrient for muscle repair and growth after exercise. Consuming adequate protein post-workout helps initiate muscle recovery, facilitates the repair of damaged tissues, and promotes the synthesis of new muscle fibers. This process is particularly important for maintaining lean muscle mass, which is vital for overall body composition and metabolism. Additionally, incorporating a mix of fast- and slow-digesting protein sources can optimize recovery. Including protein-rich foods such as lean meats, dairy products, legumes, and protein supplements post-exercise can enhance overall fitness outcomes.