Nutrition plays a significant role in recovery after intense training by replenishing glycogen stores and providing essential nutrients for muscle repair. Consuming a combination of carbohydrates and proteins soon after a workout can optimize recovery, enhance muscle repair, and reduce muscle soreness. Hydration is also crucial, as it aids in nutrient transportation and overall recovery. Foods rich in antioxidants, such as fruits and vegetables, can help combat oxidative stress from intense workouts. Paying attention to nutrition post-exercise can significantly impact an athlete's performance and longevity in their sport.