Most recovery advice is marketing. A few things actually move the needle, and most of them are boring.
Sleep is the biggest lever
Muscle repair happens mostly while you sleep. Cutting sleep short undoes a good chunk of a hard session.
Protein timing matters less than total intake
Getting enough protein across the day matters more than a narrow post-workout window.
Light movement beats total rest
A walk or an easy spin increases blood flow to sore muscles more than sitting still does.
Foam rolling feels good, does little
It can reduce soreness perception short-term, but it is not doing much for actual tissue repair.
