For improving athletic performance, dietary adjustments include increasing protein intake for muscle repair and incorporating complex carbohydrates for energy. Timing meals around workouts—consuming carbohydrates and protein post-exercise—supports recovery and muscle synthesis. Staying hydrated enhances overall performance and focus. Monitoring micronutrients, like iron and magnesium, is also crucial for preventing deficiencies that can impede performance. Lastly, a varied diet rich in fruits and vegetables can provide necessary antioxidants and vitamins that further bolster athletic capability.