This narrative review explores the nutritional requirements of athletes to optimize performance, recovery, and overall well-being. Nutrition is fundamental to athletic success, influencing performance, recovery, and injury prevention. Athletes must follow a balanced diet tailored to their specific needs, and may also use supplements to support training goals. The review examines the optimal daily intakes of carbohydrates, protein, fats, micronutrients, hydration strategies, ergogenic aids, and nutrient timing. It also addresses common misconceptions about sports nutrition and provides evidence-based recommendations. The review highlights the importance of energy availability, which is crucial for maintaining performance and preventing injuries. Carbohydrates are essential for endurance and intense training, with recommendations for adequate intake based on training volume and intensity. Protein is vital for muscle repair and growth, with a focus on high-quality, quickly digestible sources. Fat, while important for energy, should be consumed in moderation, with a focus on unsaturated fats. Micronutrients, including vitamins and minerals, are essential for overall health and performance, and supplementation may be necessary in certain cases. Hydration is critical for maintaining performance and preventing dehydration, with specific recommendations for fluid intake before, during, and after exercise. Ergogenic aids and nutritional supplements are widely used by athletes, but their effectiveness and safety are subject to scrutiny. Creatine and caffeine are among the most commonly used supplements, with evidence supporting their benefits in enhancing performance. However, the use of supplements must be carefully managed to avoid contamination with banned substances. The review emphasizes the importance of individualized dietary guidance, considering factors such as sport-specific demands, training intensity, and individual needs. Overall, the review provides a comprehensive overview of the nutritional needs of athletes, aiming to inform and empower them in making informed dietary choices.This narrative review explores the nutritional requirements of athletes to optimize performance, recovery, and overall well-being. Nutrition is fundamental to athletic success, influencing performance, recovery, and injury prevention. Athletes must follow a balanced diet tailored to their specific needs, and may also use supplements to support training goals. The review examines the optimal daily intakes of carbohydrates, protein, fats, micronutrients, hydration strategies, ergogenic aids, and nutrient timing. It also addresses common misconceptions about sports nutrition and provides evidence-based recommendations. The review highlights the importance of energy availability, which is crucial for maintaining performance and preventing injuries. Carbohydrates are essential for endurance and intense training, with recommendations for adequate intake based on training volume and intensity. Protein is vital for muscle repair and growth, with a focus on high-quality, quickly digestible sources. Fat, while important for energy, should be consumed in moderation, with a focus on unsaturated fats. Micronutrients, including vitamins and minerals, are essential for overall health and performance, and supplementation may be necessary in certain cases. Hydration is critical for maintaining performance and preventing dehydration, with specific recommendations for fluid intake before, during, and after exercise. Ergogenic aids and nutritional supplements are widely used by athletes, but their effectiveness and safety are subject to scrutiny. Creatine and caffeine are among the most commonly used supplements, with evidence supporting their benefits in enhancing performance. However, the use of supplements must be carefully managed to avoid contamination with banned substances. The review emphasizes the importance of individualized dietary guidance, considering factors such as sport-specific demands, training intensity, and individual needs. Overall, the review provides a comprehensive overview of the nutritional needs of athletes, aiming to inform and empower them in making informed dietary choices.