I wouldn't worry about your calories just yet. I'd say work on stretching more, drinking more water and getting more sleep and then see how it goes. I bet your trouble recovering is mostly a case of you going a bit tougher at the gym lately (like that kick a$$ class you recently did ) paired with a combination of lack of water and sleep - your body can't quite catch up.
I would also say that just walking around and being active will help quite a bit. I know that after a really tough leg day simply going for a long walk REALLY helps with soreness. (Once, the day after a tough leg workout, I had to sit in a car for 10 hours! My legs have never hurt so much! )
If you're still having trouble with big time soreness after making some changes though, then I'd say it's time to look to your diet. It would probably be not a lack of protein so much as a lack of calories in general (i.e. keep the ratios of carbs/protein/fat you have now just eat more) - again, your body not quite being able to catch up to the workout you're giving it.
And ooooh yeah, those contrast showers are TOUGH to do - but the really do help quite a bit!
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Re: Laurel
) paired with a combination of lack of water and sleep - your body can't quite catch up. 
)
