Both. Make sure your diet is high in protein, figure 1-1.5g of protein per lb of body weight. The OTC supps will only help, all except BCAA. Theya re a waste for the most part. They will signal protein synth to begin but in themselves, will not help you recover or grow. If you really want to use an amino product for recovery, look into EAA as this will have all the aminos it takes to repair and actually build msucle.