How Recompose works
Recompose asks two things at the start (which GLP-1 medication you take and which day you inject) and uses them to work out where you are in your shot week. Each day it shows one plan: a protein target, meals that suit your appetite that day, and a workout scaled to your energy. On low-appetite days it asks for less. On strong days it asks for more.
Most food and fitness apps assume every day is the same. On a weekly GLP-1 injection, they are not. Appetite, energy and gut comfort move in a repeating pattern across the seven days after your shot, and a plan that ignores that pattern will ask you to eat a big protein target on the day you least want to eat.
Recompose is built around that pattern. Everything else in the app follows from it.
The shot week, in four stages
Recompose divides the days after your injection into four stages. The exact shape differs from person to person, and it shifts as your dose changes, but the sequence is consistent enough to plan around.
| Stage | Roughly when | What it usually feels like | What Recompose asks for |
|---|---|---|---|
| Injection day | Day 0 | Normal, or a little flat by evening | Log the shot, eat normally, an easy session |
| Suppression | Days 1–3 | Appetite lowest, sometimes nausea or reflux | Protein first, small dense meals, light movement only |
| Return | Days 3–5 | Appetite coming back, energy steadier | Full protein target, your hardest resistance session |
| Pre-shot | Days 5–7 | Hunger strongest, cravings more likely | Structure and volume: meals that fill you without undoing the week |
What you do each day
- Open the app. The home screen tells you which day of your shot week you are on and what that day is for.
- Close three rings: your supplement, your protein target, and a movement session. On suppression days the movement ring is optional, so a hard week does not break your streak.
- Log food by search, barcode or a quick protein estimate. The UK food data behind it comes from the government CoFID dataset.
- Once a week, a two-minute check-in: weight, one or two tape measurements, and three plain questions about whether everyday strength feels easier or harder.
Why muscle, not just weight
Rapid weight loss of any kind (GLP-1, surgery or a very low-calorie diet) takes some weight from lean tissue as well as from fat. How much varies a great deal between studies and between people. Research on resistance training and higher protein intake during weight loss generally reports better retention of lean mass than dieting alone, which is why those two things are what Recompose organises your week around.
That is also why the app reports back to you in strength signals rather than pounds alone. A number on the scale cannot tell you which kind of weight left. Read more in our guide to muscle loss on GLP-1 medication.
What Recompose is not
- It is not a prescriber. Recompose does not supply, recommend or adjust any medication.
- It does not diagnose anything. When your strength signals dip two weeks running, it says so and suggests you mention it to your GP or pharmacist. It does not tell you why.
- It is not a calorie-restriction app. The protein target is a floor to reach, not a ceiling to stay under.
Your data
Recompose is built and hosted in the UK and EU. Health data sits in a separate consent layer from account data, so you can use the app without agreeing to anything you are not comfortable with, and you can delete everything from inside the app. See the privacy policy and how to delete your data.
Common questions
Do I need to know my exact injection date to start?
No. The landing page only asks which medication you take and which weekday you inject, and shows you your week from that. If you create an account, onboarding asks for your actual first injection date so the cycle is anchored precisely.
Does Recompose work if I inject on a different day each week?
It works best with a consistent injection day, which is also what most prescribing guidance advises. If you move your day, you can change it in the app and the week re-maps from the new anchor.
Is Recompose only for Mounjaro, Wegovy and Ozempic?
Those are the three we name because they are the most searched for in the UK, but the app supports any weekly GLP-1 injection. You can choose "something else" and the cycle still maps to your injection day.
Do I have to buy the sachets to use the app?
No. The app is sold on its own as a monthly subscription. The sachets are a separate product, and subscribers to them get the app at a reduced price.
Try Recompose
Answer two questions and see your own shot week mapped out: no account, no card.