The only thing you can reasonably do is to crate a new AE project, and import the bad one into it. Sometimes that works. Depending on the nature of the crash, you may be out of luck, sorry to say.
Personally, I save every 20 minutes or so, plus I save a copy. If it's a complicated comp, I'll do an increment & save as well.
Of course, that won't help if someone takes a piece of sandpaper to the hard drive....
I imported into a new project, which caused another crash! However during that crash, I was able to save a partially recovered project file.
The parially recovered file is incredibly corrupted, but it looks like I can save some of my animation channels, which represents some time saved.
When you say "plus I save a copy", do you go to windows and just duplicate the file? I used to do that, don't know why on earth I stopped...
That "save a copy" deal may be concealed under the "Save As" command now. I keep jumping between 2 AE versions, and I forget.