Protein is essential for repairing and building muscle tissue after exercise. It provides the necessary amino acids to aid recovery, helping to repair the microscopic tears in muscles that occur during intense physical activity. Consuming an adequate amount of protein, ideally within a few hours post-exercise, can enhance recovery and promote muscle growth. This is particularly important for athletes and those engaged in strength training. The amount required varies based on factors such as the type of exercise performed and individual health goals, with recommendations typically ranging from 1.2 to 2.2 grams per kilogram of body weight.