The dietary component essential for muscle recovery post-exercise is protein. Consuming adequate protein helps repair and rebuild muscle tissues that are stressed during workouts. It's recommended to consume protein within 30 minutes to two hours after exercising for optimal recovery. This can be achieved through sources such as lean meats, dairy, legumes, and protein shakes. Additionally, pairing protein with carbohydrates can enhance recovery and facilitate glycogen replenishment, essential for maintaining energy levels in subsequent workouts.