Protein plays a crucial role in muscle recovery by supporting the repair and growth of muscle tissues after exercise. During physical activity, especially resistance training, muscle fibers experience tiny tears, and protein is essential for repairing these tears. Consuming protein post-exercise helps to stimulate muscle protein synthesis, enhancing recovery and reducing soreness. Sources such as lean meats, dairy, and plant-based proteins are vital in providing the necessary amino acids. Adequate protein intake, combined with a balanced diet, can significantly improve performance and support overall fitness goals.