Consuming a combination of carbohydrates and protein after exercise can help replenish glycogen stores, repair muscle tissue, and reduce muscle soreness. Additionally, foods rich in antioxidants and anti-inflammatory nutrients, such as fruits, vegetables, nuts, and fatty fish, can help mitigate exercise-induced inflammation and support recovery. Staying hydrated and consuming enough fluids throughout the day is also important for optimizing recovery and reducing muscle soreness.
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