There are amino acids to be taken during training to aid performance, and ability to carry heavier weights, for more impact lah.
For muscle recovery, try taking steamed chicken breast for dinner and sleep. Digestion of chicken meat is relatively slow, so the supply of protein for muscle recovery during rest and sleep is more constant. Fish meat digest too fast, so take during waking hours.
Also, take food with zinc and vitamins to aid absorptionof proteins, otherwise also wasted.
Go natural is my recommendation. But anyway, now all the farm chicken also got growth hormones, so also a hit or miss...........
For weight training to aid muscle recovery.