What drives recomposition
Recomposition comes from resistance training (the muscle-building stimulus), adequate protein (to build/preserve muscle in a modest deficit), and energy balance — typically a small calorie deficit or maintenance. No supplement substitutes for these [1].
What genuinely helps the muscle side
- Protein is the key supplement here: higher protein preserves muscle during fat loss and supports satiety; whey is a convenient way to hit your target.
- Creatine supports training performance and lean mass, with a strong safety record — useful during a deficit to maintain strength.
Fat-loss supplements: temper expectations
- Caffeine and green tea extract have small, short-lived metabolic and appetite effects (green tea extract at high doses carries liver caution).
- L-carnitine, CLA (conjugated linoleic acid), and most 'fat burners' have small, inconsistent, or unproven effects on body fat in humans.
- The weight-loss category is also the highest-risk for adulteration with hidden drugs, and the FTC warns that dramatic fat-loss claims are usually false [3].
The honest bottom line
Protein + creatine + training + a modest deficit does the recomposition work. 'Fat burners' are mostly marketing, and any small metabolic boost is dwarfed by diet and training [2].
Practical guidance
Prioritize resistance training, hit a high-protein target (whey to top up), take creatine to maintain strength in a deficit, treat caffeine/green tea as minor aids, skip CLA and 'fat burners,' be wary of dramatic claims and adulteration, and get individualized help from a dietitian for significant goals.
