The nutrient essential for muscle repair after exercise is protein. Consuming adequate protein post-workout helps stimulate muscle protein synthesis, which is crucial for recovery and growth. Protein provides the necessary amino acids that rebuild and repair damaged muscle fibers. The timing of protein intake, ideally within 30 minutes to two hours after exercise, can enhance recovery processes. Including a source of protein in meals and snacks throughout the day supports ongoing muscle health and development, crucial for athletes and active individuals alike.