Adequate protein intake aids in recovery after a workout by supporting muscle repair and growth. Protein serves as a vital building block for repairing damaged tissues and replenishing muscle glycogen stores. Consuming protein post-exercise reduces muscle soreness and promotes recovery, allowing for quicker returns to training. Recommendations often suggest consuming protein within 30 minutes to 2 hours after exercise for optimal results. A balanced take on protein sources, including lean meats, legumes, and dairy, ensures sufficient amino acids are available for recovery and physiological adaptations.