To improve athletic performance, athletes should focus on proper hydration and a balanced diet rich in carbohydrates, proteins, and fats. Consuming adequate protein post-exercise aids in muscle recovery, while carbohydrates replenish glycogen stores. Additionally, timing of meals around training sessions enhances energy levels and recovery. Incorporating supplements like BCAAs can be beneficial, but whole foods should be prioritized. Regular adjustments based on training loads are essential to meet the increased nutritional demands.