Dietary fat is essential for overall health, helping with hormone production, vitamin absorption, and brain function. However, fat is not the primary nutrient the body uses to repair muscle tissue. While healthy fats — like those from avocados, nuts, and olive oil — support cellular health and reduce inflammation, they don’t provide the amino acids needed to rebuild muscle fibers after exercise. Protein is the macronutrient that directly contributes to muscle repair and growth. Including fats in your diet is still important, but relying on them for muscle recovery will not deliver the same results as protein. For optimal recovery and lean muscle preservation, protein should take center stage.