Body recomposition - simultaneously reducing fat and building muscle - is metabolically demanding and requires precise supplementation support. This protocol is designed for intermediate-to-advanced athletes who have mastered dietary fundamentals and want to optimise body composition at a molecular level.
The Recomposition Challenge
Classic body recomposition is difficult because muscle gain requires a caloric surplus and fat loss requires a deficit - seemingly contradictory. However, athletes with higher body fat percentages, beginners, and those returning from injury can achieve both simultaneously. The advanced recomposition stack supports this by: maximising muscle protein synthesis (anabolic signal) while improving fat oxidation and insulin sensitivity (catabolic environment for fat).
The Stack
Creatine Monohydrate (5g daily)
Creatine is the only supplement with strong evidence for improving body composition independent of changes in body weight. Multiple studies show creatine increases lean mass while simultaneously reducing fat percentage over 8 - 12 week periods in both trained and untrained subjects.
Berberine (500mg 3x daily with meals)
AMPK activation improves insulin sensitivity, reducing the partitioning of dietary carbohydrate into adipose tissue. Better insulin sensitivity means more glucose goes to muscle glycogen and less to fat storage. Critical during calorie-restricted phases to prevent muscle catabolism.
CoQ10 Ubiquinone (200mg daily)
Mitochondrial efficiency is critical during recomposition - maximising fat oxidation capacity and ATP production efficiency. CoQ10 supports the electron transport chain directly. Combined with berberine's AMPK effects, this pair addresses cellular energy metabolism from two angles.
Resveratrol (250 - 500mg daily)
SIRT1 activation by resveratrol promotes fat mobilisation from adipose tissue while protecting muscle protein from catabolism during caloric restriction. Animal studies show dramatic body composition improvements; human data is supportive though less dramatic at typical supplement doses.
Whey Protein Isolate (1.8 - 2.4g/kg daily)
The single most important dietary intervention for recomposition. Protein provides satiety, preserves lean mass in deficit, and drives muscle protein synthesis in response to training.