Protein is the essential nutrient for muscle repair and growth after exercise. After intense physical activity, muscle fibers experience microscopic tears, leading to a need for recovery. Consuming protein-rich foods, particularly those containing essential amino acids, supports muscle protein synthesis and helps repair these damaged fibers. Ideal sources include lean meats, dairy, legumes, and protein supplements. Timely protein intake—ideally within 30 minutes to two hours post-exercise—can maximize recovery benefits and enhance muscle growth in response to training stimulus.