What to Eat in a Recomp

Body recomposition means lowering fat while building muscle simultaneously. It requires a careful balance of training, nutrition, and recovery. But the biggest factor in a successful recomp is what you eat. Not eating enough will stop muscle growth. Eating too much will prevent fat loss. Eating the wrong foods will sabotage both.

At Kalos, we use DEXA Scan data to help clients see whether their nutrition is truly supporting recomposition. When fat mass goes down and lean mass goes up, your eating plan is working. Here is exactly what to eat to make that happen.

The Three Nutrition Goals of a Recomp

To successfully recomp, your nutrition must support:

1. Enough protein to build and preserve muscle

Protein drives muscle repair and growth.

2. Enough calories to train well and recover

Too large a deficit stops muscle growth.

3. A slight deficit or maintenance intake for fat loss

This allows your body to use stored fat for energy.

Recomp is precise, but simple when you understand the fundamentals.

How Many Calories to Eat in a Recomp

Most people should aim for:

• Maintenance calories
• or
• A small deficit of around 10 percent

This ensures you have enough fuel to build muscle while still losing fat.

Using a DEXA Scan to determine your lean mass will help calculate your true maintenance calories accurately.

How Much Protein You Need

Protein is the most important nutrient in a recomp.

Aim for:

0.8 to 1.0 grams per pound of body weight daily

Example:

If you weigh 170 lbs, eat 135 to 170 grams of protein each day.

Protein helps:

• Build muscle
• Preserve lean mass in a deficit
• Increase satiety
• Improve metabolism

The Best Foods to Eat During a Recomp

High Protein Foods

These should be the foundation of every meal.

• Chicken breast
• Turkey
• Lean beef
• Eggs and egg whites
• Greek yogurt
• Cottage cheese
• Fish and seafood
• Tofu and tempeh
• Protein powders

Carbohydrate Sources for Energy and Training Performance

Carbs fuel strength training and recovery.

• Rice
• Potatoes
• Oats
• Quinoa
• Whole grain bread
• Fruits
• Vegetables

Avoid cutting carbs too low. Low carbs make strength training harder and slow muscle growth.

Healthy Fats for Hormone Support

Fats help maintain optimal hormone levels.

• Avocado
• Olive oil
• Nuts and seeds
• Salmon and fatty fish
• Nut butters

Eat fats in moderate amounts to stay within your calorie target.

How to Structure Your Meals

A simple structure for every meal:

• A palm sized portion of protein
• A cupped hand portion of carbs
• A thumb sized portion of fats
• Plenty of vegetables or fruit

This balance keeps calories controlled while supporting muscle gain.

Best Meal Timing for Recomposition

1. Eat protein at every meal

Aim for 25 to 40 grams per meal.

2. Eat carbs before and after workouts

This improves energy, strength, and recovery.

3. Avoid long periods without eating

Consistent protein intake helps maximize muscle protein synthesis.

Foods to Limit During a Recomp

You do not need to eliminate anything, but limit these to stay in your calorie targets:

• Sugary snacks
• High calorie desserts
• Alcohol
• Fried foods
• Ultra processed snacks
• High calorie coffees

These foods make it much harder to maintain a slight deficit or stay at maintenance.

Supplements That Support a Recomp

Supplements are not required but can be helpful.

• Whey protein: convenient source of protein
• Creatine: improves strength and muscle growth
• Electrolytes: support hydration and performance
• Omega 3s: support inflammation control

Simple supplements, not complicated stacks, are perfect during a recomp.

How DEXA Scans Show Whether Your Recomp Diet Is Working

A DEXA Scan reveals:

• Lean mass changes
• Fat mass reduction
• Visceral fat changes
• Regional muscle growth
• Symmetry improvements

If lean mass goes up or stays stable while fat mass goes down, your nutrition is dialed in perfectly.

If not, you adjust calories, protein, or carbs accordingly.

No guessing. Only data.

Real World Example

A Kalos client ate more protein, increased carbs around workout times, and stayed near maintenance calories. After eight weeks of training and eating this way, their DEXA scan showed:

• 4.2 lbs fat lost
• 3.6 lbs lean muscle gained
• Improved balance in arms and legs

The right food choices made recomposition possible.

The Bottom Line

A successful recomp requires eating the right foods in the right amounts. Prioritize protein, fuel your workouts with carbs, include healthy fats, and maintain a small deficit or maintenance intake.

Pairing this approach with DEXA Scan tracking at Kalos ensures your nutrition is creating real changes in fat and muscle, not just changes on the scale.

Book Your DEXA Scan with Kalos Today in Downtown San Francisco or Palo Alto!

If you are ready to take control of your health with the most accurate body composition analysis available, it is time to book your DEXA scan at Kalos. Whether you are looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos, your journey to data-driven fitness starts now.

‍