It’s easy to think of rest days as time off. That includes time off from supplements, right?
Not quite.
Rest days are when your body does the real work: repairing muscle fibers, replenishing energy stores, and balancing hormones as it comes out of fight-or-flight mode.
While you may not be hitting the gym, you’re still making progress. And the right supplements can help support that progress.
In this article, we’ll walk you through the best supplements to take on rest days, so you can make the most of your recovery, stay consistent, and come back stronger when you’re back in the gym.
Let’s get into it.
1) Creatine
Some people only take creatine on training days. But that’s a mistake.
Creatine works by saturating your muscles over time, not by giving you a quick jolt like caffeine.
That means it’s most effective when taken daily, regardless of whether you’re training, resting, or traveling.
Keeping creatine levels consistent helps support.
All Kaged Creatine is third-party tested for banned substances.
Take 3-5g per day, every day, regardless of whether you’re training or not. If you’re new to creatine, check out our guide on creatine for beginners.
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2) Protein Powder
Like creatine, you don’t stop benefiting from protein on rest days.
Muscle repair happens after the workout, not during. Giving your body a steady supply of high-quality protein helps reduce muscle breakdown, support recovery, and preserve lean mass, especially if you’re in a cut phase or calorie deficit.
On rest days, protein powder helps you hit your protein target with less calories.
It’s common in meal plans to eat fewer calories on rest days, since you don't need as much fuel. Even if you’re not following a meal plan, our bodies do this to an extent on their own. But just because you crave fewer carbs on rest days, you still need the protein.
A protein powder helps you get that protein without a bigger meal.
At Kaged, we have a variety of proteins, which differ in their form and flavor. All are third-party tested for banned substances and verified to have the amount of protein listed on the label.
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3) Omega-3
Omega-3 fatty acids support heart, brain, and joint health, as well as help manage inflammation.
The latter makes it helpful for recovery on rest days. Omega-3s are backed by so much research. Unless you eat a lot of fish (most Americans don't), you can likely benefit from a supplement.
But not all omega-3 supplements are the same. Learn what to look for in this article on common problems with omega-3 supplements.
Kaged Omega 3 stands out for its absorption and quality.
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Optional Supplements for Rest Days
While the first three should be staples for just about anybody, the next ones depend on your needs.
4) Organic Greens
Recovery isn’t just about rebuilding muscle. It’s also about rebalancing your body—physically, mentally, and hormonally.
That’s where Organic Greens comes in.
Kaged Organic Greens delivers a broad spectrum of nutrients from organic vegetables, grasses, fruits, and herbs. We believe it's one of the best-tasting greens drinks out there too.
When it comes to your rest days, the standout of the Organic Greens formula is KSM-66® Ashwagandha, a well-researched form of the popular adaptogen shown to:
- Support healthy stress and cortisol levels.*
- Support endurance and strength, albeit at a higher dose (600mg)*
- Promote overall well-being and natural energy.*
On rest days, when your focus is on nutrition, hydration, and recalibration, this formula supports a healthy stress cycle, and helps you come out of fight-or-flight mode.
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5) Multivitamin
Even with a well-balanced diet, it’s easy to fall short on key vitamins and minerals—especially if you're traveling, restricting calories, or in a high-volume training phase.
That’s why a multivitamin is one of the simplest ways to support your baseline health and performance, even on rest days.
Kaged Multivitamin is made from organic whole foods and designed for high absorption.*
No fillers, no megadosing, just solid, daily nutritional support your body can actually use. Does everyone need a multivitamin? No. But it's a great way to help you cover your bases.
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6. Magnesium
Magnesium plays a role in over 300 enzymatic reactions in the body, including those involved in muscle contraction, relaxation, and nervous system regulation.
Unfortunately, many active people are chronically low in magnesium, thanks to sweat loss, training stress, and modern diets.
While not always top-of-mind, magnesium can be a game-changer for athletes who struggle with sleep or feel chronically wired, even on off days.
What Supplements to Avoid (or Limit) on Rest Days
Just as there are supplements that support your recovery, there are a few that may be better to scale back—or skip entirely—on rest days. Here's what to keep in mind:
1) High-Stimulant Drinks (Especially Energy Drinks)
You don’t need a massive caffeine jolt to sit on the couch or take a walk.
Rest days are the perfect time to cycle off stimulants, giving your body a break from high doses of caffeine and other energizers. This can help reset your tolerance, making your next workout feel more energized with less product.
This doesn’t mean you should go cold turkey on the caffeine. But maybe your cup of coffee or the one scoop of Clean Burn is enough.
2) Fat Burners with Excess Stimulants
At Kaged, we offer a stimulant-free version of Clean Burn available in capsules. This is a great option for those in a cut phase to take on rest days.
You can take the powdered version of Clean Burn powder as well, but with 166mg of caffeine, you’ll want to be aware of other caffeine sources.
In general, products that are higher in stimulants are better reserved for training days when your body needs the push.
3) Any Supplement That Disrupts Your Sleep
Supplements that elevate heart rate or alertness (think: high caffeine, yohimbine, synephrine) can interfere with one of the most important elements of your recovery: deep, restorative sleep.
If you’re taking a rest day to prioritize recovery, aim for a calm, low-stimulation evening, and stick to supplements that support relaxation.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
