Body recomposition - building muscle while losing fat - is one of the most challenging yet rewarding fitness goals. Success requires a strategic approach to nutrition.
The Science of Body Recomposition
While traditional wisdom suggests you can't build muscle and lose fat simultaneously, research shows it's possible with the right approach, especially for beginners and those returning to training.
Protein: The Foundation
Aim for 1.6-2.2g of protein per kg of body weight. High protein intake supports muscle growth while increasing satiety and metabolic rate.
Strategic Carbohydrate Timing
Time your carbohydrates around workouts to fuel performance while maintaining a slight caloric deficit for fat loss.
Healthy Fats for Hormonal Health
Include 20-30% of calories from healthy fats to support hormone production and vitamin absorption.
Meal Timing and Frequency
While total calories matter most, strategic meal timing can optimize your results:
- Pre-workout: Moderate carbs and protein
- Post-workout: High protein with fast-digesting carbs
- Before bed: Casein protein for overnight muscle recovery
Supplementation
Consider these evidence-based supplements:
- Creatine monohydrate for strength and muscle gain
- Whey protein for convenience
- Caffeine for performance enhancement
Comments (2)
Rachel Green
June 05, 2025This is the most comprehensive nutrition guide I've read. Bookmarking for sure!
ReplyTom Wilson
June 05, 2025The meal timing section really opened my eyes. I've been doing it all wrong!
Reply