For someone with an active lifestyle like yours, a higher protein intake is recommended to support your muscle recovery and growth. A macronutrient balance that is appropriate for you could be 55-60% carbohydrates, 20-30% fats, and 20-30% protein.

In terms of protein sources, some great options include: legumes (chickpeas, lentils, black beans), nuts and seeds (almonds, pumpkin seeds, chia seeds), and whole grains (quinoa, brown rice, oats). Plant-based proteins are known to be better for you than animal proteins, as they are often lower in saturated fats and higher in fiber, antioxidants, and other essential nutrients.

A sample nutrient plan could be:

Breakfast: a smoothie made with almond milk, banana, almond butter, and chia seeds
Lunch: a big salad with mixed greens, roasted vegetables, and grilled tofu
Dinner: a bowl of quinoa with black beans, salsa, and avocado
Snacks: raw veggies with hummus or a handful of nuts

Remember, this is just an example, and it is important to consult a dietician to determine the best nutrient plan for your individual needs and goals.
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