Comprehensive Project Assignment: Identify an athlete (competitive, recreational, or even simply an "active individual") who is prepared to be a volunteer and would like an analysis of their current diet. They will need to log their food for 3 days, recording all the foods they eat. In order to produce accurate analyses, the specific food type and the amount consumed (portion, servings) must be accurate. This must be stressed to the athlete selected.

1. Appropriately determine your individual's estimated energy and macronutrient needs
2. Analyze the adequacy of their actual intake compared to estimated needs. Use MyFitnessPal or an analysis program of your choice. You must provide evidence of having completed this, either by submitting the actual analysis or adequately incorporating the information within your write-up.
3. Address the following within your write-up, related to imbalances observed between intake vs estimated needs:
   1. Impact on performance (negative and/or positive) and what is happening within the body
   2. Health problems which may result (excess or deficiencies, short term, and long term)
   3. Justify the selection of alternative foods (to include as an improvement over current habits)
   4. Discuss the foods selected and how health/performance will be affected:
      1. Energy levels, strength/power, endurance, recovery time, injury prevention, disease resistance, etc.
   5. Incorporate discussion on the timing of nutrients in your response (refer to the International Society of Sports Nutrition Position Stand: Nutrient Timing)
4. Provide a template (i.e.: at least one day plan) that includes the justification for dietary changes
5. If your athlete appears nutritionally well balanced, your project will explain in detail why the foods (and amounts) they consume are adequate, appropriate, and maximize their athletic performance and short/long term health