BODY RECOMPOSITION

For Beginner Women Focused on Building Muscle & Losing Fat

NUTRITION GUIDE

NUTRITION GUIDE

What’s Inside

What Is Body Recomposition?

Body recomposition means reducing body fat while increasing lean muscle mass. Unlike traditional weight loss, the goal isn't just to lose pounds on the scale—it’s to transform your body composition and build strength from the inside out.

Nutrition Is the Foundation

No matter how effective your workouts are, your results depend heavily on what you eat. Think of food as fuel that powers your training, recovery, and muscle growth. Quality matters just as much as quantity.

Eat Consistently, Not Perfectly

You don’t need a perfect diet—you need a consistent one. Eating every 3–4 hours (3 main meals + 1–2 snacks) can help regulate energy levels and keep cravings in check. Pre- and post-workout meals are especially important for recovery and muscle growth.

Final Reminders

  • Progress takes time—the scale may not change quickly, but your body will.

  • Stay consistent with your meals and training.

  • Don’t fear fuel—eating enough is key to building lean muscle and keeping your metabolism strong.

Focus on Macros (Macronutrients)

You don’t need to track every bite, but having a basic understanding of the three main macros will help:

  • Protein: Crucial for building and preserving lean muscle. Aim for 0.7–1g per pound of body weight per day. Prioritize lean sources like chicken, fish, eggs, Greek yogurt, and plant-based options.

  • Carbohydrates: Your body’s main energy source. Choose complex carbs (sweet potatoes, brown rice, oats, fruit) to support workouts and avoid energy crashes.

  • Fats: Important for hormone health and satiety. Include healthy fats like avocado, nuts, seeds, and olive oil.

Hydration & Smart Supplements

  • Water: Aim for 80–100 oz of water per day to stay hydrated and support metabolism.

  • Supplements (Optional): A high-quality protein powder and creatine monohydrate may support your goals—but focus on food first.