The most important is sleep. While snoozing the body releases growth hormone that repairs muscle and other cells damaged by recent exercise. Eight or more hours of snoozing a day are typically necessary to realize the full benefits of sleep, but there are apparently many individual differences. Some may thrive on six hours a night while others languish on so little. The next most important factor in speeding recovery is diet.
Carbohydrate is necessary to replace spent glycogen-a primary fuel source in exercise.
Protein is needed to rebuild muscle and other protein-based tissues. Fat, especially monounsaturated, maintains the immune system and others. Also important are the micronutrients, such as vitamins and minerals, found in quality foods. The solution here involves eating a wide variety of foods in as close to their natural state as is possible while minimizing sugar and highly processed products. Prodigious amounts of water are required to prevent recovery-delaying dehydration.