A quick response for the recovery issues could be dealt with having some eggs. I use eggs as my go to food almost a 'free without guilt food' as advised by Gary Taubes, and in my opinion they really help after training or generally when I am feeling a bit low and in need of something to fill the void!
They contain fats/protein and will make you feel full on very little (good after training to prevent hunger), but will also cause an insulin spike which will help recover glycogen (I believe!). There are several articles on here about eggs, so doing a bit of a search may help you find more information.
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