To support recovery after high-intensity workouts, dietary changes can include increasing protein intake, which aids muscle repair and growth. Incorporating complex carbohydrates replenishes glycogen stores, providing energy for subsequent workouts. Foods rich in antioxidants, such as berries and leafy greens, help mitigate oxidative stress caused by intense exercise. Staying adequately hydrated is also essential for recovery, as it aids nutrient transport and muscle function. Timing meals or snacks within the post-workout window—ideally within 30 to 60 minutes after exercise—can significantly enhance recovery outcomes and prepare the body for future physical demands.