Sometimes we have a hard time finding foods that are practical and contain the good proteins and fats for optimal muscle recovery.
Have you ever thought about dried fish or molluscs?
Practical to carry, even when traveling for races, matches or stage races like in cycling. Also an interesting and useful way of eating during long sailing or regattas.
They are cheap, light and do not need a refrigerator and more importantly they are natural food high in omega-3 fatty acids and antioxidants. Many, like dried squid also contains a significant amount of collagen.
Regarding the amino acid profile they contains the 9 essential amino acids (EAA) that cannot be synthesised in the body and must be supplemented through diet. The nine essential amino acids play a diverse role in the system. They are actively involved in important bodily functions and processes such as muscle development and repair, tissue growth, immune function, energy production and nutrient absorption.
C R M Loppies et al 2021 IOP Conf. Ser.: Earth Environ. Sci. 797 012020
Squid as an example is highly digestible and low in fat where more than half is from the polyunsaturated family.
Rich in minerals like potassium, phosphorus and magnesium which also helps muscle relaxation, reducing contractures and cramps.
High also in Vitamins B to help producing energy on a cellular level, contributes to the health of our nervous system
It is also high in sodium, and this could be a great (and additional) benefit in sports.
Sometimes finding practical solutions is less difficult than one thinks :)