This narrative review by Amawi et al. explores the diverse nutritional requirements of athletes to optimize their performance, recovery, and overall well-being. The authors emphasize the importance of a well-balanced diet tailored to specific needs, complemented by nutritional supplements when necessary. Key topics covered include energy intake, carbohydrate, protein, fat, micronutrient, hydration, ergogenic aids, and nutritional supplements. The review highlights the impact of energy availability on physiological functions and the role of carbohydrates in endurance and intense training. It also discusses the importance of protein for muscle repair and growth, the benefits of fat oxidation, and the necessity of micronutrients for various bodily processes. The authors provide evidence-based recommendations for daily intakes of key nutrients and address common misconceptions about sports nutrition. Additionally, they delve into the effectiveness of ergogenic aids such as creatine and caffeine, and the use of protein and amino acid supplements. The review aims to empower athletes and sports nutrition professionals with accurate information to make informed dietary choices.This narrative review by Amawi et al. explores the diverse nutritional requirements of athletes to optimize their performance, recovery, and overall well-being. The authors emphasize the importance of a well-balanced diet tailored to specific needs, complemented by nutritional supplements when necessary. Key topics covered include energy intake, carbohydrate, protein, fat, micronutrient, hydration, ergogenic aids, and nutritional supplements. The review highlights the impact of energy availability on physiological functions and the role of carbohydrates in endurance and intense training. It also discusses the importance of protein for muscle repair and growth, the benefits of fat oxidation, and the necessity of micronutrients for various bodily processes. The authors provide evidence-based recommendations for daily intakes of key nutrients and address common misconceptions about sports nutrition. Additionally, they delve into the effectiveness of ergogenic aids such as creatine and caffeine, and the use of protein and amino acid supplements. The review aims to empower athletes and sports nutrition professionals with accurate information to make informed dietary choices.