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Protein plays a crucial role in muscle recovery and growth, especially after workouts. Consuming adequate protein helps repair and rebuild muscle fibers that are broken down during exercise. It is recommended that individuals engaged in regular strength training consume protein-rich foods, such as chicken, fish, legumes, and dairy, within 30 minutes to two hours post-workout. This timing optimizes muscle recovery and enhances performance in subsequent workouts. Understanding your protein needs can significantly impact your fitness results and overall health.