Nutritional choices that can optimize recovery after intense exercise include consuming a combination of carbohydrates and protein. Carbohydrates replenish glycogen stores depleted during workouts, while protein aids in muscle repair and growth. A balanced post-workout meal or snack within 30 minutes of finishing can greatly enhance recovery. Foods like smoothies with protein powder, whole grain sandwiches with lean meats, or yogurt with fruit are excellent options. Additionally, staying hydrated is crucial, as proper hydration supports overall recovery and helps reduce muscle soreness.