Best recovery from foods

Charlie, or anything else that understand about recovery from foods.
In a scheme of In & Out train,
what kind of resources should i take;
Heavy days: Carbs or Protein ?
Easy days: More carbs to provide energy for next day ? or protein, to rebuild the muscle fibers fatigued from the day before ?

not to steal this from charlie, but all my training is based of the cfts program and my high octane fueling series should help you with carb volumes.