The SHRED Program: Next-Level Nutrition for Muscle Growth & Definition

When it comes to building lean muscle, maximizing strength, and improving endurance, your training is only half the equation. The other half? Strategic nutrition and nutrient timing.

The SHRED Program isn’t just about eating healthy—it’s about eating the right foods at the right times to manipulate your body's anabolic (muscle-building) and catabolic (fat-burning) states for optimal results.

Here’s how to fuel muscle growth, burn fat, and enhance performance with targeted nutrition.

1. Nutrient Timing: The SHRED Advantage

The SHRED Program focuses on Targeted Nutrient Timing (TNT)—a method that plays on your body’s storage and energy mobilization signals to shred fat while building lean muscle.

How It Works:

1. Pre-Workout (Carb-Loading for Performance)

   • Consume 50g of carbs before training to ensure peak performance.
   • Add a moderate amount of protein (24–48g) for muscle support.
   • Limit fats to avoid slowing digestion.

2. Intra-Workout (Sustained Energy & Recovery)

   • Include BCAAs or EAA supplements to maintain muscle retention and endurance.
   • Consider 25–50g of intra-workout carbs for high-intensity sessions.

3. Post-Workout (Anabolic Window for Growth)

   • 50g of carbs to replenish glycogen and support recovery.
   • 48g of protein for muscle protein synthesis.
   • Keep fats low to speed up digestion and nutrient uptake.

By cycling carbs around workouts, you maximize energy, performance, and muscle retention, while staying in fat-burning mode during other parts of the day.

2. Prioritize Protein for Strength & Muscle Growth

Protein is the cornerstone of muscle recovery and growth. In the SHRED Program, your daily protein intake is divided into multiple servings to maintain an anabolic state all day.

Best Protein Sources for Athletes:

• Lean meats (chicken, turkey, beef) – rich in high-quality protein and iron for recovery.
• Eggs & dairy (Greek yogurt, cottage cheese, whey protein) – provide casein and whey for sustained muscle repair.
• Plant-based options (tofu, tempeh, lentils, quinoa, hemp seeds) – great for non-animal protein sources.

Protein Timing Tips:

• Eat 1.6–2.2g of protein per kg of body weight daily for muscle growth.
• Consume at least 20–30g of protein per meal, spread evenly throughout the day.

3. Smart Carb Manipulation for Fat Loss & Strength

Carbs are your body’s primary fuel source, but timing matters. The SHRED Program concentrates carbs around workouts to fuel performance while keeping fat loss optimized.

Carb Breakdown (Based on a 200lb Athlete Example):

• 180g carbs daily, split into:
  1. 50g pre-workout
  2. 50g intra-workout
  3. 50g post-workout
  4. Smaller portions (22.5g) spread throughout the day

Best Carb Sources for Strength & Endurance:

• Pre-Workout (Slow-Digesting Carbs)
  • Oatmeal, whole grains, brown rice, sweet potatoes
• During Training (Fast-Acting Carbs)
  • Bananas, energy gels, sports drinks
• Post-Workout (Muscle Recovery Carbs)
  • White rice, potatoes, whole grains, fruit

Pro Tip:

If fat loss is your priority, keep carbs low in the morning and increase them around workouts to maximize insulin sensitivity and muscle recovery.

4. Healthy Fats for Hormone Balance & Recovery

Fats are essential for hormone production, joint health, and recovery. The SHRED Program ensures fats are strategically placed throughout the day, keeping them lower around workouts to optimize digestion.

Best Fat Sources for Athletes:

• Avocados, olive oil – great for heart health and muscle recovery.
• Nuts & seeds – provide essential omega-3s and protein.
• Fatty fish (salmon, mackerel) – rich in EPA & DHA for inflammation control.

Fat Intake Tips:

• Keep fat at 20–30% of daily calories, with most of it coming from unsaturated sources.

5. Hydration & Electrolytes for Peak Performance

Dehydration reduces strength, endurance, and recovery. Athletes should drink at least 3–4 liters of water per day, adjusting based on sweat loss.

Hydration Hacks:

1. Water – primary hydration source.
2. Electrolyte drinks – essential after high-intensity workouts.
3. Milk or coconut water – great for hydration & recovery nutrients.

Pro Tip:

During endurance events, consume 400–800ml of fluids per hour to maintain performance.

6. SHRED Nutrient Timing Example (Sample Day)

Final Thoughts: Fuel Smart, Train Hard

To maximize muscle growth, strength, and endurance, follow Targeted Nutrient Timing to optimize energy, performance, and fat loss.

Key Takeaways from the SHRED Program:

• Protein spread evenly throughout the day for muscle retention.
• Carbs concentrated around workouts for strength & recovery.
• Healthy fats prioritized outside the training window for hormone balance.
• Hydration & electrolytes essential for sustained performance.

Ready to Take Your Performance to the Next Level?

CLICK HERE to join Thundrbro’s SHRED Program and fuel your body like an elite athlete.