When it comes to building muscle, most people focus on the training itself — but smart athletes know that real growth happens during recovery. Rest days aren’t just a break from training — they’re your body’s prime time for repairing muscle tissue, reducing inflammation, and replenishing energy stores. And just like your workout stack is key for performance, your recovery stack matters just as much.
In this guide, we’ll cover the best recovery supplements for muscle growth, explain how to maximise muscle recovery, and show you how to increase muscle gains even on rest days.
Why Recovery Days Matter
Whether you're training for hypertrophy, strength, endurance, or body composition — recovery is when your body adapts and grows. During rest:
- Damaged muscle fibres are rebuilt stronger
- Hormones like testosterone and growth hormone spike
- Inflammation reduces
- Energy systems are restored
Skipping proper recovery (or under-fuelling it) can stall your progress, increase injury risk, and lead to overtraining. The right supplements can help accelerate the recovery process and turn downtime into growth time.
What Are the Best Supplements for Muscle Growth and Repair?
1. Whey or Plant-Based Protein
Protein is essential for muscle protein synthesis. On rest days, your body still needs amino acids to support tissue repair — especially if you're sore or coming off an intense session.
- Whey protein is fast-digesting and rich in BCAAs like leucine, which trigger growth.
- Plant-based proteins (like pea or rice blends) are ideal for dairy-free diets.
Rest day tip: Take a serve mid-morning or as a snack to maintain a steady supply of aminos throughout the day.
Explore Protein Powders at ASN
2. Creatine Monohydrate
Creatine isn’t just a pre-workout supplement. Daily creatine intake — even on non-training days — keeps your muscle stores saturated, which supports:
- ATP regeneration (cellular energy)
- Muscle cell hydration (important for repair)
- Improved performance in future sessions
Rest day tip: Take 3–5g daily, with or without food, to stay consistent.
3. Essential Amino Acids (EAAs) or BCAAs
EAAs provide all nine essential amino acids your body can’t make on its own. They support tissue repair, reduce soreness, and help maintain muscle during calorie deficits.
BCAAs (Leucine, Isoleucine, Valine) are a subset of EAAs that play a direct role in muscle recovery and reducing DOMS.
Rest day tip: Sip on an EAA/BCAA formula throughout the day to stay anabolic between meals.
4. Magnesium
Magnesium supports:
- Muscle relaxation and cramp prevention
- Better sleep quality
- Reduction of cortisol and stress-related fatigue
Magnesium is often depleted by intense training and sweat, so rest days are a great time to top up.
Rest day tip: Take magnesium at night to promote deeper sleep and overnight recovery.
Top Recovery Pick: Pillar Performance Triple Magnesium
5. Omega-3 Fatty Acids
Omega-3s (EPA & DHA) are anti-inflammatory and support joint health, recovery, and even mood.
Rest day tip: Take a quality fish oil or vegan omega-3 to reduce post-exercise inflammation and improve joint mobility.
6. Collagen
Collagen supports connective tissue, joint health, and tendon recovery — especially important if you’re dealing with niggles or training heavy.
Rest day tip: Take collagen with vitamin C to maximise absorption and support tissue repair.
Shop Collagen for Joint Health
7. Hydration + Electrolytes
Muscle recovery requires proper hydration. Electrolytes like sodium, potassium, and magnesium help:
- Reduce cramps
- Rehydrate after sweat-heavy sessions
- Improve cellular repair
Rest day tip: Use an electrolyte powder in your water bottle to stay hydrated all day.
Top Pick: Ghost Hydration Electrolytes+
How to Maximise Muscle Recovery
Stay on Top of Nutrition
Fuel your body with balanced meals — protein, carbs, healthy fats, and micronutrients all play a role. Aim for:
- 1.6–2.2g protein per kg of body weight
- Complex carbs to replenish glycogen
- Colourful fruits and veg for antioxidants
Prioritise Sleep
Sleep is where the magic happens. Growth hormone peaks during deep sleep, helping your muscles recover and grow. Magnesium or ZMA supplements can help improve sleep quality naturally.
Keep Moving
Active recovery like walking, light cycling, yoga, or mobility work can boost circulation and reduce DOMS. Just don’t overdo it.
Supplement Smart
Use the supplements listed above to fill in nutritional gaps, reduce soreness, and keep your body in a growth state even on rest days.
How to Increase Muscle Growth on Rest Days
It might sound counterintuitive, but your rest day could be the most anabolic part of your week if you play it right. Here’s how to grow while you rest:
Keep Protein Intake High
Skipping shakes on rest days is a rookie mistake. Your muscles still need amino acids for repair. Consider adding collagen, casein, or a protein-rich snack before bed.
Stay Consistent with Creatine
Creatine works best when your muscle stores are consistently saturated — which means daily use, not just training days.
Stay Hydrated
Water supports muscle repair and nutrient delivery. Add electrolytes to make hydration more effective.
Manage Stress
Chronic stress increases cortisol, which can break down muscle tissue. Use recovery days to unwind, eat well, and sleep deeper.
Rotate Supplements Based on Recovery Needs
Some days you’ll need more magnesium for sleep; other times, EAAs if you're sore or in a deficit. Be flexible and listen to your body.
Final Thoughts
If you want to build muscle, recover faster, and stay consistent long-term, how you fuel your rest days matters. The best recovery supplements for muscle growth aren’t just about what you take after the gym — they’re about how you support your body every single day.
Whether it's maintaining protein intake, topping up creatine, or using magnesium to sleep deeper — these habits are what separate weekend warriors from serious lifters.
Explore high-quality supplements for muscle repair and recovery at ASN Online, and make every rest day count.
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