How to Train Smarter This Winter: Nutrition, Recovery, and Performance Q&A for Former Athletes

Every week inside the Former Athlete Society, I sit down and answer real questions from former athletes — men and women who still crave that feeling of performance, strength, and control.

This week’s Q&A covered five essential areas that every former athlete should be thinking about right now: dialing in nutrition for muscle gain, recovering intelligently from injuries, fueling properly with clean carbs, mastering the fundamentals of tension and technique, and preparing your body for the cold season ahead.

These topics aren’t random — they represent the backbone of sustainable progress. Whether you’re in the gym trying to rebuild old habits or balancing family life with performance goals, these lessons apply universally.

Let’s break them down.

Here’s what I'm covering...

1. Learning Which Nutritional Levers to Pull

When the goal is muscle gain, the variables are simple; but the execution is everything. Protein sets the foundation, fats support hormones, and carbohydrates fuel growth.

By systematically increasing carbs in small increments (25–50g per day), you can guide your calorie intake upward without unnecessary fat gain. This is precision nutrition; gradual, data-driven, and sustainable.

Muscle gain isn’t about eating more; it’s about eating right.

2. Recovering from a Tweaked Ankle

Injury setbacks test your patience; but they don’t have to derail your progress.

Gentle, controlled motion and strategic blood flow are the cornerstones of recovery. Compression work, voodoo flossing, and even traditional Epsom soaks all play their role in maintaining tissue health and speeding up the healing process.

Movement, not rest, is what brings your body back online.

3. Adding Healthy Carbohydrates to Your Diet

Cream of Rice has become my secret weapon. It’s versatile, easily digestible, and perfect for athletes who want steady energy without stomach distress.

It can be customized endlessly, flavored sweet or savory, and made in minutes from something as simple as ground-up basmati rice.

Smart carbs aren’t fancy; they’re functional.

4. What to Chase in the Gym

If you’re not progressing, it’s usually because one of three pillars has fallen out of balance: mechanical tension, overload, or technique.

Building an elite physique means cycling your focus between them; sometimes pushing load progression, other times refining form, or manipulating tempo for more tension.

Progress comes from patience and precision, not ego lifts or shortcuts.

5. Adjusting Training for the Winter

As the cold months roll in, your training environment changes; and so should your approach.

Warmups become non-negotiable. Layers and light sauna sessions help protect your joints. Hydration becomes critical despite reduced thirst cues.

Winter training isn’t just physical; it’s mental. It’s about showing up even when it’s dark, cold, and quiet. That’s where real progress lives.

All of These Questions were Answered!

During our LIVE YouTube Q&A Session but you MUST be a member to access the exclusive behind the scenes content and information!

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Closing Thoughts

The Former Athlete Society isn’t just about training — it’s about rebuilding the identity that once defined us. It’s about structure, competition, and camaraderie.

If you’re ready to get back to performing at your best, join the community and dive into this week’s session. Watch, learn, and start living like an athlete again. Remember, the strength of the Former Athlete Society comes from the PEOPLE in the community.

Keep sending your questions, because these conversations are what make this community thrive every week!