Dietary adjustments that can help improve athletic performance in women include increasing protein intake to support muscle recovery, as well as incorporating complex carbohydrates for sustained energy. Women should focus on consuming iron-rich foods to prevent anemia, which can impact endurance. Adequate hydration and ensuring balanced macronutrient intake are crucial, alongside incorporating healthy fats for improved recovery and hormonal balance. Individualized meal planning can further optimize nutrition for specific sports and training goals.