Nutritional changes to support recovery from physically stressful activities include increasing intake of protein, healthy fats, and electrolytes. Consuming a balanced meal with a 3:1 or 4:1 ratio of carbohydrates to protein post-exercise aids muscle recovery. Hydration is crucial, as fluids lost during exercise must be replenished. Foods rich in antioxidants, like fruits and vegetables, help reduce inflammation and promote healing. Incorporating adequate vitamins and minerals, especially B vitamins and magnesium, further supports energy metabolism and recovery processes essential for athletic performance.