To enhance recovery after exercise, dietary changes should focus on macronutrients—mainly proteins and carbohydrates. Consuming protein aids in muscle repair and growth, while carbohydrates replenish depleted glycogen stores. Including sources like lean meats, dairy, whole grains, and legumes post-workout ensures effective recovery. Additionally, incorporating hydration and electrolytes is crucial to restore fluid balance. Foods rich in antioxidants, such as fruits and vegetables, can also help mitigate exercise-induced oxidative stress. Timing is key; consuming these nutrients within 30 to 60 minutes post-exercise optimizes recovery and prepares the body for subsequent workouts.