Black-and-white photo of a female sports dietitian squatting in a minimalist studio, wearing a black athletic set and white sneakers, representing strength, body recomposition, and muscle-building after three kids.

After having three kids, I remember looking in the mirror and thinking,
“OMG. I look like a sad, mopey version of the woman I once was… and where is my BUTT?!”

I felt squishy. Weak. Tired. Mentally and physically exhausted all the time.

My body had completely changed, and I was not about to jump into a drastic 1,200-calorie diet that would deplete me even more.

I didn’t want smaller. I wanted shape. I wanted to feel strong. And if I’m being totally honest? I wanted my butt back!

I needed a strategy rooted in physiology. Not:

  • Low-carb trends
  • Fasted cardio
  • Detoxes
  • Supplement overload

I needed muscle. I needed performance. I needed recovery. And that’s when everything shifted.

What Is Body Recomposition?

Body recomposition = building muscle while reducing body fat.

It is not:

  • Just weight loss
  • Just calorie cutting
  • Just cardio

It requires:

  • Progressive resistance training
  • Adequate protein
  • Strategic carbohydrates
  • Recovery support
  • Hormone-friendly fueling

Unlike traditional dieting, recomposition protects your metabolism while improving shape, strength, and performance.

The First 5 Things I Stopped Doing When I Started Prioritizing Body Recomposition

1. I Stopped Having Coffee for Breakfast

Training fasted on caffeine alone limits output, which leads to:

Low glycogen → lower power output → lower hypertrophy stimulus.

When you underfuel:

  • Volume drops
  • Strength drops
  • Recovery suffers

Now I prioritize:

  • 20–30g protein
  • 25–50g carbs
  • Hydration

Fuel drives performance. Performance drives muscle.

2. I Stopped Using Wine as My Nightly Wind-Down

Alcohol:

  • Reduces muscle protein synthesis
  • Disrupts deep sleep
  • Elevates cortisol
  • Impairs glycogen restoration

Muscle is built during recovery, not during workouts.

Now I prioritize:

  • Protein-inclusive dinners
  • Magnesium
  • Sleep hygiene
  • Nervous system regulation

Recovery is anabolic.

3. I Stopped Chasing Low-Carb Trends

Carbs fuel training.

Low glycogen = reduced output.
Reduced output = reduced hypertrophy stimulus.

For active women, chronic low-carb intake can lead to:

  • Fatigue
  • Hormone disruption
  • Poor lifts
  • Plateaued progress

Carbs around training changed everything.

4. I Stopped Over-Prioritizing Supplements Over Real Food

Supplements support.

Food builds.

Whole foods provide:

  • Micronutrients
  • Fiber
  • Satiety
  • Hormonal support
  • Recovery nutrients

Now, let me be clear, I do love certain supplements and use them strategically as additions to my recipes and routines.

I add protein powder to oats and certain desserts to increase total protein intake.
I take creatine to maximize strength and training volume.
And occasionally I’ll use nitric oxide support when I want an extra edge in oxygen delivery and performance.

But here’s the difference: I don’t use supplements as substitutes for real meals.

I’m not trading protein bars for balanced plates unless it’s an emergency and that’s truly all that’s available. Supplements are meant to fill gaps, not replace foundational nutrition. Whole food still builds the body. Supplements just support it.

5. I Stopped Ignoring Low Ferritin

Ferritin = stored iron.

Iron supports:

  • Oxygen delivery
  • Mitochondrial function
  • Endurance
  • Recovery

Low ferritin can look like:

  • Poor gym performance
  • Fatigue
  • Breathlessness
  • Plateaued recomposition

If oxygen delivery drops, output drops.

20 More Body Recomposition Mistakes Women Make

These are the ones no one talks about.

6. Chronic Under-Eating

Under-eating long term:

  • Lowers NEAT
  • Suppresses thyroid output
  • Elevates cortisol
  • Reduces muscle-building capacity

You cannot build muscle in survival mode.

7. Not Eating Enough Protein Per Meal

Muscle protein synthesis requires ~25–40g high-quality protein per meal.

Nibbling 10g at a time won’t maximize stimulus.

8. Skipping Post-Workout Nutrition

Training creates small breaks and tears in your muscles.

Fuel repairs these tears and increases muscle mass over time.

Post-workout carbs + protein support:

  • Glycogen restoration
  • Muscle repair
  • Cortisol regulation

9. Training Without Progressive Overload

Recomposition requires progression.

If you’re lifting the same weights for months, adaptation stalls.

Track:

  • Weight
  • Reps
  • Volume

10. Overdoing Cardio

Excess cardio:

  • Competes with hypertrophy
  • Elevates stress hormones
  • Reduces recovery capacity

Cardio should support health and definitely be a part of your fitness routine, but not so much that its sabotaging muscle growth.

11. Ignoring Sleep

Less than 6 hours of sleep:

  • Reduces insulin sensitivity
  • Increases cravings
  • Impairs muscle protein synthesis
  • Elevates cortisol

Sleep is anabolic.

12. Not Managing Stress

Chronic stress:

  • Blunts recovery
  • Elevates cortisol
  • Encourages fat storage
  • Impairs thyroid function

Nervous system regulation matters!

13. Not Tracking Training Metrics

You don’t need to obsess, but you do need awareness.

Track:

  • Strength improvements
  • Performance
  • Energy levels

Progress isn’t always visual and the scale sometimes doesn’t tell the whole story.

14. Trying to “Out-Train” Poor Nutrition

You cannot outlift:

  • Inconsistent fueling
  • Under-protein intake
  • Weekend overeating cycles

Recomposition requires consistency.

15. Cutting Calories Too Aggressively

Severe deficits:

  • Increase muscle loss risk
  • Reduce training output
  • Lower metabolic rate

Small, strategic deficits work better.

16. Not Eating Enough Fiber

Fiber supports:

  • Gut health
  • Estrogen clearance
  • Satiety
  • Blood sugar regulation

Hormone balance and recomposition are linked.

17. Ignoring NEAT (Non-Exercise Activity Thermogenesis)

Daily steps matter.

NEAT contributes significantly to total energy expenditure.

Aim for consistent movement outside the gym.

18. Inconsistent Lifting Frequency

Muscle needs consistent stimulus.

2–4 sessions per muscle group weekly supports hypertrophy.

19. Fear of Gaining Scale Weight

Muscle weighs more than fat per volume.

Temporary scale increases can reflect:

  • Glycogen
  • Hydration
  • Muscle growth

Scale weight ≠ body composition.

20. Not Periodizing Training

Your body adapts.

Structured phases (strength, hypertrophy, deload) optimize progress.

21. Poor Protein Distribution

Evenly distributing protein (3–5 meals) improves muscle protein synthesis compared to backloading it all at dinner.

22. Not Taking Creatine

Creatine:

  • Improves strength
  • Increases training volume
  • Supports muscle retention

One of the most evidence-based supplements available.

23. Not Eating Enough Overall Calories to Support Muscle Growth

Recomposition sometimes requires maintenance phases, not constant dieting.

Muscle needs energy.

24. Ignoring Micronutrients

Low:

  • Iron
  • Vitamin D
  • Magnesium
  • B vitamins

Can all impair performance and recovery.

Lab work matters.

25. Expecting Results Too Quickly

Muscle growth is slow.

Visible recomposition can take:

  • 8–16 weeks
  • Or longer

Consistency compounds.

The Big Shift: I Stopped Dieting and Started Training

I stopped focusing on trying t be ‘smaller.’ I wanted to feel strong. I wanted shape. I wanted energy.

After three kids, my body responded to:

  • Fuel
  • Strength
  • Recovery
  • Patience

Not a detox or diet.

Frequently Asked Questions About Body Recomposition

Can you really build muscle and lose fat at the same time?

Yes, especially if:

  • You’re newer to structured lifting
  • Protein intake improves
  • Training intensity increases

Advanced lifters may require phases.

How much protein do women need for body recomposition?

Research supports:
1.6–2.2g per kg bodyweight daily

Distributed across meals.

Are carbs necessary for muscle growth?

For active women yes.

They support:

  • Training intensity
  • Hormone balance
  • Recovery

How long does body recomposition take?

Noticeable visual changes typically require:
8–16+ weeks of consistent training and nutrition.

Should I be in a calorie deficit?

Small, strategic deficits may support fat loss, but aggressive cuts impair muscle retention and can mess with your metabolism.

Final Thoughts

If you want practical examples of how I structure my meals, explore:

  • My high-protein breakfast recipes here
  • My MORE PROTEIN book focused on fueling body recomposition here
  • What I actually eat in a day to build muscle here

Because the goal isn’t smaller. It’s stronger.