FOOD, best way to recover. I have been an avid lifter and trainer for a few years now. After your workouts eat lots of protein that's pretty much it. The soreness will go away as your body gets used to the weights and schedule. As a general rule, don't sprint before or after your squat day, and it's okay to lift through soreness, getting blood into the muscles will actually speed recovery, and always roll out using a foam roller after squats, most gyms should have them if not get one. Warm up very well if you are sore, and listen to your body, if it feels like your muscle is ripping off your bone, take a day off. Your body will get used to working out and the soreness will subside.