Well according to me best recovery diet is Rest rest and rest along with wholesome nutritious meals especially if your a vegetarian Moringa is ur best friend and if non-veg then chicken stock Of course you would loose some muscles for sure but mostly having high protein diet will not only help you recover but also help you with lesser muscle breakdown but do ensure to include enough Fiber and colourful seasonal veggies and fruits

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Healthy morning Eat balanced diet that includes foods like Berries: antioxidants are powerhouse of nutrition that helps the body repair damage Vegetables Fats ( nuts, oils s, seeds) Meat and other alternative Eggs Probiotic Bright colours fruits

Yes it can Not vitamin will help you have to protein

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