I’ve made a few changes to my diet in the last few months which I think along with riding more has much improved my recovery time.
No expert in fact I am following advice from here or web articles, mostly vastly reduced high GI foods, (now@17 kg weight loss) less alcohol and often riding without food to burn fat.
Keep the fuel topped up but not excessively on 2/3 hour plus rides and I will try to have some carbs and protein within 30 minutes of reasonably intense rides although the need to do that seems to be decreasing. At the moment I’m of the opinion it’s easy to focus on eating and end up consuming more than is actually needed.
And I read somewhere- drink fluids when your thirsty, drink when your not thirsty and drink when your not sure if your thirsty or not, just water and minerals(not talking alcohol here).
Previously would be fairly wiped out after a 5/6 ride or maybe get tired towards the end of a week of commuting. Almost never feel it now.
Good basic diet before exercise seems to be key, lots of hydration and less of the highs and lows of sugar stuff.