To recover from a high-intensity workout or competition, prioritize hydration, nutrition, and rest. Replenish fluids lost through sweat by drinking water or electrolyte-rich beverages, and consume a balanced post-workout meal containing protein, carbohydrates, and healthy fats to support muscle repair and glycogen replenishment. Incorporate gentle stretching, foam rolling, or massage to alleviate muscle soreness and promote circulation. Prioritize quality sleep and relaxation to allow the body to recover and adapt to the demands of intense exercise, and consider incorporating active recovery activities like light walking or swimming to enhance recovery without overtaxing the body.