Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Body recomposition (‘recomp’) aims to simultaneously reduce body fat and increase muscle mass. It’s most achievable for three groups: beginners (rapid initial muscle gains), people returning to training after a break, and those who are overweight with significant fat reserves. For advanced, lean athletes, it’s very difficult — dedicated bulking (calorie surplus) and cutting (calorie deficit) phases are more effective. Recomposition requires adequate protein (1.6-2.2g/kg), resistance training and a slight calorie deficit or maintenance.
- Lose fat and gain muscle simultaneously
- Easiest for beginners, returners and overweight individuals
- Requires protein 1.6-2.2g/kg and resistance training
- Advanced athletes do better with dedicated bulk/cut cycles
In practice
Body recomposition — losing fat while gaining or maintaining muscle simultaneously — is slower than either pure fat loss or pure muscle gain alone, which is why many coaches recommend it mainly for beginners, those returning after a break, or people with significant fat to lose, rather than as the fastest route for an already-lean athlete chasing either goal specifically.
FAQ
Is body recomposition possible for everyone?
It's most achievable for beginners, those with higher body fat to lose, or people returning to training after time off; already-lean, experienced athletes often find dedicated fat-loss or muscle-gain phases more efficient.
What's needed to recomp successfully?
Adequate (often slightly above maintenance-to-maintenance) protein intake, consistent resistance training, and a roughly neutral-to-slight calorie deficit are the typical requirements.