Fig. 3

Application for a 20-year-old female who is a soccer player. She is 165.0 cm tall and currently weighs 60 kg. She often experiences fatigue after a game (muscle soreness) and wants to improve her nutritional strategies to enhance performance (sprint speed and endurance). Using the Harris-Benedict equation, her basal metabolic rate (BMR) was determined to be approximately 1430 kcal/day. Considering she is active, her total daily energy expenditure was estimated at approximately 2217–2467 kcal/day by multiplying BMR by an activity coefficient of 1.55–1.725 (one soccer game). A possible macronutrient distribution for performance is 60% carbohydrates (~ 5.6 g/kg), 20% protein (~ 1.9 g/kg), and 20% fat (~ 0.9 g/kg), which was utilized in the proposed meal plan for a game day