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Sports nutrition is crucial for athletic performance and recovery. The diet should contain sufficient carbohydrates for energy, protein for muscle building, and healthy fats. Proper hydration before, during, and after exercise is essential. Supplements like protein, creatine, or caffeine can enhance performance but do not replace a balanced diet. Timing nutrient intake around training sessions optimizes the utilization of nutrients. An individualized nutrition plan tailored to the sport, training phase, and other factors is ideal.