Thanks for your question.
Great to hear you have improved your fruit and veg intake. This is one of the first questions I ask all of my Uphill Athletes when Im providing a custom nutrition plan. Most do not achieve the 5 portions of fruit and veg per day. And many are not aware that they do also aid muscle recovery (as well as have superior benefits to health). So I am pleased to hear you have felt an improvement in your recovery as a result. In answer to your question, it will always be a bit of both in terms of increased training and dietary changes, both result in benefits to recovery.
So to answer your first question here are some suggestions of foods for recovery (within 30min-60mins of finishing your big day), ensure to include a source of protein and carbohydrate (approx. 20g protein and 30-50g of carbohydrate depending on session just completed, time to next meal, time until next training session, your individual training goals).
Banana + glass of milk (dairy)
Eggs + slice of toast/rice cakes
Tinned fish + rice cakes/wholegrain crackers/fruit
Fruit + nut butter
Cottage cheese + fruit
Greek yoghurt /protein yoghurt + fruit
Supplements can be used for connivence and an easy way to meet your requirements for recovery;
Whey protein + banana
Smoothie made with a powdered protein supplement (pea/soy/vegan blend/whey)
*lists are not exhaustive and all suggestions can be mixed and matched as preferred
(Protein supplements are not ‘bad’ and if you purchase a stand alone protein supplement such as whey, pea, soy, vegan blend with no additional ‘supplements’ added these are more like food ingredients, made from real foods with no side effects to health).