Body recomposition - you CAN build muscle and lose fat simultaneously 💪

Evidence in resistance-trained individuals.

Comparison of two nutritional protocols in body re-composition of resistance-trained participants

Study Details

This new study recruited 30 resistance-trained individuals to a 10-week study (4x gym sessions per week) 🏋️

Participants were randomised into one of three groups…

1️⃣ Isocaloric (energy balance)

2️⃣ Deficit (250 kcal below maintenance)

3️⃣ Control (no nutrition supervision)

🍽️ Both groups 1️⃣ + 2️⃣ consumed 2.5 g/kg protein and 40% of calories from carbohydrates

Body composition was assessed via DEXA pre- and post-intervention 🩻

Key Findings

The deficit group lost significant…

👉 Fat mass (-2.94 kg)

👉 Fat-free adipose tissue (-0.47 kg)

The isocaloric group also lost fat mass (-1.41 kg) and fat-free adipose tissue (-0.25 kg) albeit not as much as deficit 📉

Fat-free mass increased in both groups…

💪 Isocaloric (+0.97 kg)

💪 Deficit (+1.04 kg)

As did FFM adjusted for fat-free adipose tissue 📈

❌ The control group showed no meaningful changes

Conclusion

These results suggest that both eating at maintenance calories or a slight calorie deficit can induce meaningful body recomposition 💪

🍖 When consuming a high protein diet (~2.5 g/kg)

These resistance-trained participants needed only one year of consistent training, so these results may not reflect those of experienced lifters 🧐

Cool findings though, and if you want body recomposition ➡️ aim for maintenance or 250 kcal deficit and 2.5 g/kg protein ✅

Reference

https://link.springer.com/article/10.1007/s00421-026-06209-6

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