Recomposition: supplements and training volume

Simultaneous muscle growth and fat loss is possible in beginners, in those returning after a break, and at a high body fat percentage. The key is resistance training and high protein intake at calories near maintenance.

Calculate for yourself Set up training

Weekly volume by muscle group

The weekly set range is a working orientation from research, not a norm: inside it volume is matched to recovery.

Muscle group	Sets per week
Chest	10–18
Back	12–20
Shoulders	8–16
Biceps	8–14
Triceps	8–14
Quadriceps	10–18
Hamstrings	8–16
Glutes	6–12
Calves	6–12
Abs and core	4–10

Frequency per muscle group

2–3 times per week per muscle group

Load

65–85 % of 1RM

Repetitions

6–15

Reserve to failure

0–3 repetitions in reserve

Rest between sets

90–180 seconds

Progression

Progression in weights is the main signal that recomposition is actually taking place.

Cardio

3 sessions per week, 4 minutes per week. mostly zone 2, plus daily activity (steps)

Recomposition is slow. Assess the result by measurements and photos once every 4–6 weeks, not by body weight.

Deloads

Every 6–8 weeks.

Block: 8 weeks, progression step 5 %. Deload on week 8 with volume 35 % lower.

Limitations

Recomposition works less well with extensive training experience and already low body fat — in that case you will have to choose a phase.
A deficit greater than 10% turns recomposition into ordinary fat loss with muscle loss.

Supplements for this goal · 40

The level shows the strength of evidence, not importance: A means confirmed by reviews and meta-analyses, B means individual good randomised trials, C means data are scarce.

Supplement	Level	Dose by goal
Conjugated linoleic acid (CLA) Meta-analysis: about 0.1 kg of fat per week at 3.2 g/day — in practice almost imperceptible	A	There are no studies for this goal — no dose is invented.
Creatine monohydrate The most studied supplement: a consistent moderate improvement in strength and muscle gain	A	3–5 g per day within a strength program
Curcumin Reduces creatine kinase and soreness after exercise; the effect is moderate	A	There are no studies for this goal — no dose is invented.
Whey protein Tops up daily protein; the source of protein matters less than its total amount	A	20–40 g per serving; during a calorie deficit up to 2.4 g/kg/day in total
Carbohydrate-electrolyte drink The main working tool for exercise longer than 90 minutes	A	There are no studies for this goal — no dose is invented.
Betaine A small and unstable effect on strength; it changes body composition little	B	There are no studies for this goal — no dose is invented.
Vitamin D Useful only in deficiency: it does not increase strength in those with adequate intake	B	There are no studies for this goal — no dose is invented.
Cherry juice (tart cherry) Moderately reduces pain and markers of damage after exercise	B	There are no studies for this goal — no dose is invented.
Glutamine Gives almost nothing to healthy athletes: neither growth nor immunity	B	There are no studies for this goal — no dose is invented.
Beef protein In a meta-analysis of seven RCTs it was not inferior to whey in lean mass and leg strength	B	20–40 g per serving within a total protein intake of 1.6–2.2 g/kg/day
Pea protein Was not inferior to whey in a 12-week RCT; less leucine per gram than in milk proteins	B	20–40 g per serving within a total protein intake of 1.6–2.2 g/kg/day
Iron Helps in deficiency; without deficiency it is useless and harmful	B	There are no studies for this goal — no dose is invented.
Casein protein A slow protein; an advantage over whey is not proven	B	25–40 g per serving; during a calorie deficit it helps reduce muscle loss
Cannabidiol (CBD) The effect on sports performance has not been shown; the data on recovery are preliminary	B	There are no studies for this goal — no dose is invented.
Collagen peptides A small effect on tendon pain; it does not change the structure	B	There are no studies for this goal — no dose is invented.
Leucine A separate supplement confers no advantage when protein is adequate	B	There are no studies for this goal — no dose is invented.
Essential amino acids (EAA) Theoretically better than BCAA, but not better than a complete protein	B	6–15 g per serving within a total protein intake of 1.6–2.2 g/kg/day
Omega-3 (EPA and DHA) There is a health benefit, the gain in performance is weak	B	1–3 g per day of EPA+DHA in total, with food; saturation of membranes takes 4–8 weeks
Probiotics Data are limited: a moderate reduction in the risk of respiratory and gastrointestinal disorders at high training loads is possible	B	There are no studies for this goal — no dose is invented.
Plant protein blends Blends of pea and rice are close to whey; single-component ones are weaker	B	3–4 servings of 25–40 g, that is about 0.4 g/kg per serving
Soy protein A complete protein: in a meta-analysis of nine studies it was not inferior to animal proteins	B	20–40 g per serving within a total protein intake of 1.6–2.2 g/kg/day
BCAA (branched-chain amino acids) A weak effect: a complete protein does the same better and cheaper	B	There are no studies for this goal — no dose is invented.
HMB (beta-hydroxy-beta-methylbutyrate) Almost useless for trained individuals: the evidence is contradictory	B	There are no studies for this goal — no dose is invented.
L-carnitine Does not burn fat: the average effect is about 1–1.2 kg and is clinically insignificant	B	2–3 g per day with an insulinogenic meal — this improves the accumulation of carnitine in muscle
B-group vitamins (complex) Important in deficiency, they do not improve performance in athletes with adequate intake	C	There are no studies for this goal — no dose is invented.
Glycine There are no data on sports performance; it has been studied mainly as a sleep aid	C	There are no studies for this goal — no dose is invented.
Sleep supplements (melatonin, glycine, magnesium) Sleep is critical, but the evidence of benefit of supplements for performance is weak	C	There are no studies for this goal — no dose is invented.
Iodine Needed by the thyroid, but without deficiency the supplements are more likely harmful than useful	C	There are no studies for this goal — no dose is invented.
Yohimbine Dangerous: panic attacks, hypertension, prohibited in sport. Data are scarce	C	There are no studies for this goal — no dose is invented.
Creatine nitrate There are very few data; no advantages over monohydrate have been shown	C	There are no studies for this goal — no dose is invented.
Magnesium Needed in deficiency; it does not improve performance in those with adequate intake	C	There are no studies for this goal — no dose is invented.
Lemon balm (Melissa officinalis) A mild sedative; the effect on recovery and performance is not proven	C	There are no studies for this goal — no dose is invented.
Multivitamins Insurance against deficiency, but not a way to improve performance	C	There are no studies for this goal — no dose is invented.
Ornithine alpha-ketoglutarate Insufficient data: there are no studies of this particular form	C	There are no studies for this goal — no dose is invented.
Rice protein A hypoallergenic plant protein, but there are few direct comparative studies	C	25–40 g per serving within a total protein intake of 1.6–2.2 g/kg/day
Synephrine No benefit has been proven; there is a risk of cardiotoxicity and a rise in blood pressure	C	There are no studies for this goal — no dose is invented.
Phenibut (β-phenyl-GABA) A prescription drug with a high risk of dependence; it is not a supplement	C	There are no studies for this goal — no dose is invented.
Chromium Does not help fat loss or body composition in healthy people; data are scarce	C	There are no studies for this goal — no dose is invented.
Green tea extract (EGCG) The effect is small; there is a risk of rare but severe liver injury	C	There are no studies for this goal — no dose is invented.
Egg protein The amino acid profile is reference-grade, but there are almost no supporting studies of the supplement	C	20–40 g per serving within a total protein intake of 1.6–2.2 g/kg/day

Doses are given for adults. For profiles under 18 the app does not show doses, and during pregnancy and lactation the personal calculation is replaced by advice to consult a doctor.

Sources by goal

Other goals

Fat burning Muscle mass gain Strength measures Endurance