Question for diet.

Good morning fellow FB !

I had a health question I hope someone can give some advice.

I have been working out with FB for close to 12 years and am still loving them. But after having two kids it seems that after doing a heavy strength training or high HIIT the rest of the day I am irritable and the next day I am exhausted. I know those are signs a of over training but how do I rebuild my endurance? After a hard Workout I eat healthy food with protein and veggies. Plus drinking herbal tea and water. What are some of the best recovery foods, and methods. Thank you everyone!