There are various ways to maximize your recovery. One of these is proper macro-nutrient (carbs, protein, fat) nutrition and proper timing of those macro-nutrients. Nutrition implementation is highly variable from one individual to the next and even more variable from one activity to the next, so I can’t provide readers with a customized nutrition program.
However, the nutrition program I have listed below is what I personally used to prep for Mt. Fury. I found it ideal for long duration, low-intensity workouts (Sunday hikes), and short duration, high-intensity Tuesday and Thursday workouts.