Sofia Rivera

24 years old

Latina

Sport: Competitive Runner (5K and 10K distances)

Fitness Goal: Improve VO₂ max and running economy; integrate more strength training to prevent injury.

Nutrition Goal: Optimize carbohydrate timing for endurance training; maintain a plant-forward diet rich in iron, B12, and omega-3s.

Dietary Preferences: Vegetarian - avoids all meat and fish, consumes dairy and eggs in moderation, prefers whole, minimally processed plant-based foods.

Next Test

06/03 - Est. Arrival 12:00

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Highlights

Your isoleucine levels have stabilized to average levels after 3 months. Continue with protein-rich food additions.

Profile Overview

Omiver’s profile page will outline your personalized recommendations for the day and notable biomarker results. Areas of the report will include:

  • Your Profile: Details as your age, ethnicity, and sport (if applicable)

  • Highlights: Any notifications of biomarker progress given testing information

  • Goals: An overview of your nutrition and fitness goals

  • Biomarker Overview: Top 10-12 biomarkers that have a significant impact on your performance goals

  • Today’s Recommendations: Daily meal plan and training plan for your convenience

Based on your results, here is your meal plan for the week:

Meal Plan Overview

In the next section, Omiver will show your recommended meal plan, as well as including additional notes on how to best meet your nutrition goals. Areas of the report will include:

  • Weekly Meal Plan: Detailed table of breakfast, lunch, dinner, and snack options throughout the week. Recommendations are designed based on nutrition goals, lifestyle habits, and biomarker evaluation.

  • Nutrition Notes: Any additional tips and tricks Omiver recommends you follow to improve upon your nutritional status.

  • Supplements: We recognize dietary interventions may not be enough, so Omiver will also recommend supplements to help adjust biomarker levels.

Nutrition Notes

Caloric Intake

To support Sofia's high-intensity training,I recommend daily caloric intake of 2200-2500 calories

Recommended macronutrient breakdown is provided:

  • Carbohydrates: 55-60% of total calories (320-360g)

  • Protein: 20-25% of total calories (120-150g)

  • Fat: 25-30% of total calories (70-85g)

Meal Frequency

To optimize carbohydrate timing, Sofia should aim for 4-5 main meals and 2-3 snacks per day, spaced out every 2-3 hours.

Hydration

To ensure that Sofia remains hydrated during her regimens, we recommend the following tips:

  1. Aim to drink at least 2-3 liters of water per day, with an additional 1-2 liters on long-run days.

  2. Use a sports drink on long-run days to help replenish electrolytes and prevent dehydration.

Supplements

To support Sofia's training and nutrition goals, we recommend the following supplements:

  • Iron-rich supplement (e.g., ferrous gluconate) to prevent iron deficiency anemia

    • As Sofia is vegetarian and does not consume meat or fish, she may require iron supplements to meet her daily needs.

  • Omega-3 supplement (e.g., algal oil) to support heart health and inflammation reduction

    • As Sofia is vegetarian and does not consume fish or other animal products, she may require omega-3 supplements to meet her daily needs.

  • Vitamin B12 supplement to support energy production and nerve function

    • As Sofia is vegetarian and does not consume animal products, she may require B12 supplements to meet her daily needs.

Based on your results, here is your recommended weekly exercise routine:

Fitness Notes

To support Sofia’s nutritional and fitness goals, she must also incorporate various strength training regimens as part of her fitness plan. Recommended strength training exercises are provided below:

Lower-Body Strength Training

Focus on exercises that target the legs, glutes, and calves. Incorporate squats, deadlifts, step-ups, and lunges into your routine.

Upper-Body Strength Training

Focus on exercises that target the arms, shoulders, and back. Incorporate push-ups, pull-ups, rows, and shoulder presses into your routine.

Core Strength Training

Incorporate exercises that target the core muscles, such as planks, reverse crunches, and leg raises. Variations of each exercise are encourage to promote flexibility and increase difficulty over time.

Training Plan Overview

Finally, Omiver will also provide a detailed weekly training regimen for you to follow alongside the meal plan to meet your performance goals. Areas of the report will include:

  • Weekly Training Plan: Detailed table of workout focus and training plan throughout the week. Recommendations are designed based on fitness goals, lifestyle habits, and biomarker evaluation.

  • Fitness Notes: Any additional tips and tricks Omiver recommends you follow to improve your fitness and performance. This may include advice on progressive overloading, stamina training, and other areas of improvement.

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