Answer:
To change your meal plan and the proportion of essential nutrients to meet your nutritional needs for your chosen physical activity, you should consider the following:
1. Increase calorie intake: Physical activity requires more energy, so you need to consume more calories. You can increase your calorie intake by eating more of healthy carbs like fruits, vegetables, and whole grains.
2. Increase protein intake: Protein is essential for muscle growth and repair. You should increase your protein intake by eating lean meats, fish, eggs, and legumes.
3. Increase hydration: Physical activity leads to sweating and loss of fluids. You should increase your hydration by drinking plenty of water before, during, and after exercise.
4. Balance macronutrients: You need to balance the macronutrients in your diet by consuming carbohydrates, proteins, and fats in the right proportions. Your body needs carbohydrates for energy, proteins for muscle building, and fats for overall health.
5. Increase micronutrient intake: Physical activity can increase your need for vitamins and minerals, so it's important to include nutrient-dense foods in your diet like leafy greens, berries, nuts, and seeds.
6. Timing of meals: You should consume meals at least two to three hours before exercising, to ensure that you have enough energy to perform well.
Step-by-step explanation:
It is important to consult a registered dietitian or a qualified nutritionist to design an individualized meal plan that meets your specific nutritional needs based on your physical activity level and personal health status.