Shredding for professional sport athletes

When you have a real commitment to any sport or athletic profession and you want to commence a shredding phase, you need to begin by thinking about how your diet will affect you performances.



Diet is hugely important when you are beginning a shredding phase you must think about ways to be as effective as possible during your busy lifestyle. Hydration is a vital component of your diet and anywhere between 3-8 litres a day, given your increased performance levels, can only help your output.

Firstly your protein intake needs to be worked out to your body weight in order to keep it feeding and in top condition. A general rule is to try and get an intake of 1g-3g of protein per 1kg of body weight. This can obviously differ for each individual but the key is to find what level of protein feeding works for your body. This can be helped by beginning to think about meal preparation during your shredding phase. This can massively reduce your time ‘wasted’ by cooking meals and will increase you availability and intake of simple & complex carbs and proteins during your training.

It is also important when carb depleting to not overdo it and completely exhaust yourself during training as this could affect your performance in your chosen field. Your body will still need refuelling and it is probably a smart idea to try and get in 3-6 meals a day full of a range of foods like simple & complex carbohydrates and an amino acid complex for recovery optimum performance. BioTechUsa Iso Whey Zero is a great supplement to use before/after training and can really develop your gains of muscle mass and aid your recovery time by adding vital amino acids to your diet. It has no fats, has a quick digestion time/no bloating and with over (20g) of protein per serving it really does add a great value to your intake during the day and I love it.

Find it here!


As per anybody’s shredding phase cardiovascular plays an important role in your training and can help improve results hugely if used in the correct manner. A varied cardio regime is essential to keep your body guessing and it will help your body to replicate the movements you use in your sport or profession. A focus on steady state/interval training will help to shift any unwanted pounds and a cardio based programme relevant to you field will be helpful.

Whilst lifting during you shredding phase there should be an emphasis on a less weight (not super light) and increased reps to aid the fat burning process and keep your body guessing and working hard. You could throw in some drop sets and supersets to aid this and it is all about working out what works for your body and what you respond the best too.

As well as this there needs to be a consideration around your professional timetable and what kind of rest periods you will need in order to perform at your best. Overworking your body during an already stressful phase will really deplete your energy stockpile and you may see your performances suffer as a result. One way of helping this process would be to keep a plan or diary of your workouts and exercise in order to help you stay on top of what you have to do in your busiest periods.

Also you should have an emphasis on stretching and flexibility considering your sporting profession and ability to perform. Stretching should always be at the forefront of anyone’s training regime but it should also form part of your regime and some exercises could be based around Plyometric movements to add to your suppleness.


Finally sleep is a key factor when you need to perform at a high level and maintain your standards. Try to aim for about 6-8 hours per day as this will keep you on your best level and will aid any recovery time your body needs. You can also look at taking some form of amino acids which will decrease the amount of time your body needs to recover from you exertions. Biotech stock many amino acid supplements and my personal favourite is the BCAA Flash the link is below.


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