THE FORMER ATHLETE'S GUIDE To
Periodized Nutrition
How to fuel your body through every phase of training, life, and the comeback — without overcomplicating it.
You used to have coaches. Schedules. Seasons. Off-seasons. You knew when to push and when to reload.
Most former athletes lose that structure — and their nutrition falls apart with it.
This guide brings it back. Not a diet plan. Not macros to obsess over. A framework
for eating the way athletes actually train: in seasons.
Use it. Apply it. Compete again.
YOUR COACHING TEAM
Blake
Founder | Head Coach
OPEX · Precision Nutrition
ORION
Remote Performance Coach
Comeback Athlete
GABE
Remote Performance Coach
Comeback Athlete
PART 01
THE BIG IDEA
Why 'Eating Healthy' Isn't Enough
When you played, you didn't eat the same way year-round. In-season you fueled hard. Off-season you reset. Pre-season you ramped back up. Your nutrition matched the demand.
That's periodized nutrition — and most people drop it the second they leave sport.
they pick a diet and grind it out year-round regardless of training load, stress, or what life actually looks like. It doesn't work.
3 reasons static diets fail former athletes:
Training demand changes. You don't train the same in a deload as a strength block. Your food shouldn't be identical.
Life has seasons too. High-stress work, travel, family chaos — all affect recovery and energy needs.
Your body adapts. Eating the same 52 weeks causes metabolic adaptation. Cycling intake breaks plateaus.
the 4 Seasons of Training Nutrition
Think of your year — or any training block — like a sports season. Four phases. Each one has a different nutritional priority.
BUILD SEASON
High training load. Strength or hypertrophy focus.
COMPETE SEASON
Peak performance. Sport or fitness competition.
CUT SEASON
Body composition goal. Controlled deficit.
RESET SEASON
Active recovery or low-load transition.
part 02
the building blocks
Before you can periodize, you need to understand what you're working with. Here's what we coach on every macro — straight from the podcast.
PROTEIN — The Non-Negotiable
Protein is the one macro that doesn't move much across seasons. Build, cut, or reset — protein stays high. Here's what we tell every athlete on day one:
Target: 0.8–1g per pound of bodyweight. A 200 lb former athlete needs 160–200g daily. Most guys hit 80–100g. That gap is why you're not progressing.
Protein protects muscle. In a deficit, it's the difference between losing fat and losing muscle.
Increases satiety. Fuller longer. Less snacking. Less guessing.
Thermic effect is 20–30%. You burn calories just processing it.
Timing: Spread across 3–5 meals. Get some within 1–2 hrs post-training.
CARBOHYDRATES — The Fuel Dial
Carbs are the macro that changes the most across seasons. Not the enemy — the primary fuel source for performance. The mistake: eating the same carb intake year-round.
DIETARY FAT — The Steady Anchor
Fat is the most misunderstood macro for former athletes. They either fear it or overdo it. Here's the reality:
Fat doesn't make you fat. A calorie surplus does. Essential for hormones, joints, and brain function.
Target: 20–35% of total calories. Don't go below 20% — testosterone suffers.
Quality sources: avocado, olive oil, whole eggs, fatty fish, nuts.
Build season: slightly lower fat to make room for more carbs. • Reset season: fat is a great lever to pull up.
part 03
smart supplements
Real food first — always. But these four are backed by strong research and consistently under-supported in former athletes. We recommend all four across the board.
CONSULT YOUR DOCTOR BEFORE USING ANY SUPPLEMENT.
The information below is general and educational — not medical advice. Talk to your physician before adding supplements, especially if you take medications, have a pre-existing condition, or are pregnant/nursing.
VITAMIN D3
The Foundation Supplement
Most former athletes are deficient — especially training indoors.
Low D3 = poor recovery, low testosterone, weakened immunity, brain fog.
Dose: 2,000–5,000 IU/day with a fat-containing meal. Test annually.
Stack with K2 (MK-7) to direct calcium to bones, not arteries.
MAGNESIUM GLYCINATE
The Recovery Mineral
Involved in 300+ enzymatic reactions. Athletes burn through it fast.
Deficiency: poor sleep, muscle cramps, anxiety, low energy.
Dose: 300–400mg before bed. Glycinate or Threonate — avoid Oxide.
Train hard and sleep badly? Magnesium is your first move.
CREATINE MONOHYDRATE
The Most Researched Supplement
30+ years of research. Strength, power, and muscle preservation 30+.
Dose: 3–5g/day. Every day. No cycling. No loading phase.
Cheap, safe, effective. No reason a former athlete isn't on this.
Bonus: Cognitive benefits — memory, reaction time, brain health.
PROTEIN SUPPLEMENT
A Tool — Not a Replacement
Whole food first. Shakes bridge the gap when you're under your target.
Look for: Whey isolate (fast) or casein before bed (slow).
Target 25–40g per serving. Sugar shouldn't outweigh protein.
Best use: Post-training, travel days, busy mornings
The compound moves, the right fuel, the right supplements.
That's the foundation.
Every client who gets results with us does the basics — better, and longer.
part 04
PUTTING IT TOGETHER
Season-by-Season Nutrition Checklist
BUILD SEASON Hit protein target daily (0.8–1g / lb bodyweight) Eat at maintenance or slight calorie surplus Higher carb intake — especially around training Don't fear food — this is the time to fuel up Creatine + Vitamin D3 are non-negotiables here
BUILD SEASON
Hit protein target daily (0.8–1g / lb bodyweight)
Eat at maintenance or slight calorie surplus
Higher carb intake — especially around training
Don't fear food — this is the time to fuel up
Creatine + Vitamin D3 are non-negotiables here
COMPETE SEASON
Maintain protein — don't drop it during this phase
Strategic carb timing: pre/post training + competition day
Hydration is performance — 100+ oz water daily
Avoid major diet changes during this phase
Magnesium before bed for sleep quality and recovery
CUT SEASON
Stay in a moderate deficit — not aggressive (200–400 kcal)
Protein is your highest priority in this phase
Reduce carbs moderately — keep some around training
Limit the cut to 8–12 weeks maximum
Don't add intensity and a hard cut at the same time
RESET SEASON
Return to maintenance calories — stop restricting
Focus on food quality, gut health, and meal consistency
Rebuild habits: meal prep, timing, hydration, sleep
Mental reset too — don't white-knuckle this phase
Great time to dial in supplements and stress management
"You didn't retire from being an athlete. You retired from your sport. There's a difference."