The most fundamental principles of sports nutrition are:

Athletes need to consume enough calories to support their training and competition demands. This means consuming enough carbohydrates, protein, and fat to fuel their energy needs.Carbohydrates are the primary energy source for athletes, particularly during high-intensity exercise. Athletes should consume adequate amounts of carbohydrates to support their training and competition demands.
Protein is essential for building and repairing muscle tissue, and athletes require more protein than sedentary individuals. Athletes should aim to consume protein with each meal and snack to promote muscle recovery and growth.
Adequate hydration is essential for optimal sports performance. Athletes should aim to consume enough fluids before, during, and after exercise to maintain hydration.

Adequate micronutrient intake: Athletes should consume a variety of nutrient-dense foods to ensure they are meeting their micronutrient needs. Vitamins and minerals are critical for many physiological processes, including energy production and muscle function.
Timing of nutrient intake: Timing of nutrient intake can impact sports performance. Athletes should consume carbohydrates and protein before and after exercise to optimize recovery and promote muscle growth.