“Sleep is considered one of the best metods of recovery…Consuming carbohydrate with a high glycemic responce in combination with protein that has amino acid tryptophan readily available (dairy, meats, nuts, soy) can potentially decrease the amount of time necessary to fall a sleep and may also increase quality of sleep…Casein, which found in milk and other dairy products, the available protein can potentially act with growth hormone to optimize the synthesis and repair of muscle.”
I had citated this passage from the wonderful book, written by Krista Austin, PhD and Bob Sebonar, MS, RD, CSSD, CSCS “Performance Nutrition”
What exactly are you asking? To keep it simple, you want to listen to your body and do what feels right and good. So, could you please be more specific as to what you want to recover?
Otherwise, rest, stretch, make sure to replenish fluids and carbohydrates, and keep inflammation at bay with RICE.
Thank you and take care.