I just find tempo to be more of a workout for me and doesnt help me recover. I’ve heard from other people too that they get more benefit out of a 20 min run. I think it all depends on how you feel. If you feel better after tempo, jogging, or walking, then its probably helping. I would always feel more tired after tempo instead of refreshed, but I’ve heard of people feeling refreshed after tempo or jogging.
My diet is pretty good. Low processed foods, low sugar, lots of protein, fish oils, anti oxidants. I feel as though its been an important factor in recovery.