Please detail the most appropriate nutrients and why, as well as the timing of the intake. Thank You

After exercise, your body is trying to repair your muscles. Your muscles tear, and they need to be repaired. Your body sends nutrients to help you recover, most importantly protein.
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The most important time to intake the most protein to recover and repair your muscles is definately post-workout. That’s when you need it the most, your body is trying hard after your workout to recover after what you were doing.