How can i recover my strength after intense exercise?

Recovery nutrition: If you mean how you can recover more quickly while minimizing delayed onset muscle soreness, eat or drink within 15-30 min post exercise. Carbs to protein in a 4:1 ratio is best. Suggestions include fruit smoothies, pb&j, sandwich, chocolate milk or hot chocolate (great in cold weather). If you'll be eating a regular meal in that time frame, that will work too.

Strength : Rest, hydration, good diet and soaks in warm water and epsom salts for muscle and joint pain.