Proper nutrition aids in post-exercise recovery by replenishing glycogen stores, repairing muscle tissues, and reducing inflammation. Consuming a balanced meal rich in carbohydrates and protein within 30 to 60 minutes after exercising promotes optimal recovery. Protein helps repair damaged muscles, while carbohydrates restore energy levels. Additionally, proper hydration is vital for flushing out toxins and maintaining electrolyte balance, further enhancing recovery after intense physical activity.