Athletes can optimize their performance by following a well-balanced diet that includes a variety of nutrient-dense foods. This means consuming a mix of carbohydrates, protein, healthy fats, fruits, vegetables, and whole grains to meet their energy and nutrient needs. Timing meals and snacks around training sessions is essential to ensure adequate fueling and recovery. It's also crucial to pay attention to individual dietary preferences, intolerances, and sensitivities, as well as consulting with a sports nutritionist or dietitian for personalized guidance and advice.