This workshop explores the nutritional and physiological changes athletes experience during the transition from competitive sports to retirement. It focuses on adapting energy intake, macronutrients, and meal planning to changing activity levels while preserving muscle mass and metabolic health. Participants will learn about protein, carbohydrate, healthy fat, fiber, and key micronutrient requirements during this phase. The session also addresses body composition changes, psychological challenges, and the role of resistance and aerobic training. Practical strategies for long-term health, disease prevention, and regular nutritional and metabolic monitoring will be discussed.