Ask an athlete what recovery means and the answer is usually everything at once: fluid, carbohydrate, protein, sleep, an ice bath, a sauna. Ask how long each of those takes and the answers get vague, because the timescales are almost never separated. They are very different. In this webinar, Dr Cas Fuchs separates these processes and examines several widely used recovery practices against the available evidence. Liver glycogen receives particular attention because it is smaller and less studied than muscle glycogen, yet central to maintaining blood glucose. The same evidence-led approach is applied to protein timing, food form and cold-water immersion. Comparisons of cheese, milk, raw and boiled eggs, BCAAs and intact protein show that blood amino acid appearance does not necessarily predict muscle protein synthesis, while cold-water immersion lowered muscle protein synthesis both acutely and across repeated training. The result is a framework for using recovery strategies deliberately, matching each intervention to the right physiological target, timescale and potential trade-off.