Allyson Felix Workout Routine and Diet Plan

Allyson Felix is an American runner, who is known for sprinting. She races in the 100m, 200m, and 400m events. Her individual best score in the 100m in 10.89 seconds, which she was able to gain in London in 2012. She also performed her personal best in the 200m in 2012. She gave a feeling of terror to her competitors because she was quite a strong opponent before the London 2012 Games and won the 200m Gold for America in London on 8th August 2012.

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She started her sprinter vocation when she was just 18 years old. That was when she also won silver in the 200 meters at the 2004 Summer Olympics, just after Veronica Campbell of Jamaica, with an awesome point of 22.18 seconds. She has been conquering most of the competitions she takes part in since then, with gold medals in the 2005 World Championships in Athletics in Helsinki, the 2006 World Athletics Final in Stuttgart, the 2007 World Championships in Osaka (where she also represented America and won Gold in the 4x100m relay, and her latest competition in Berlin, Germany)

In August 2009 she sprinted 200 m in 22.02 seconds, which is yet to some extent behind Florence Griffith-Joyner’s World record time of 21.34 sec in 1998, but she was seeming very tough and resolute to break it and create a new one. After her win, she said “I knew I was very strong and was able to power away. I wanted to represent my country well and make Jesse Owens proud.

Let us look at her workout routine and diet plan after we check our physical statistics to see what makes her reach this spot in her life!

Allyson Felix Statistics

  • Born: Los Angeles, California
  • 26 years old (2012)
  • 5 ft 6 in (1.68 m) tall
  • 125 pounds (57 kg)

Allyson Felix Awards and Accomplishments

Personal Bests

  • 100 m: 10.92 s (Doha 2012)
  • 200 m: 21.69 s (Eugene 2012)
  • 400 m: 49.59 s (Daegu 2011)

Olympic Games

Gold
  • 2016 Rio de Janeiro 4×100 m relay
  • 2016 Rio de Janeiro 4×400 m relay
  • 2008 Beijing 4×400 m relay
  • 2012 London 200 m
  • 2012 London 4×100 m relay
  • 2012 London 4×400 m relay
Silver
  • 2004 Athens 200 m
  • 2008 Beijing 200 m
  • 2016 Rio de Janeiro 400 m

World Championships

Gold
  • 2005 Helsinki 200 m
  • 2007 Osaka 200 m
  • 2007 Osaka 4×100 m relay
  • 2007 Osaka 4×400 m relay
  • 2009 Berlin 200 m
  • 2009 Berlin 4×400 m relay
  • 2011 Daegu 4×100 m relay
  • 2011 Daegu 4×400 m relay
  • 2015 Beijing 400 m
Silver
  • 2011 Daegu 400 m
  • 2015 Beijing 4×100 m relay
  • 2015 Beijing 4×400 m relay
Bronze
  • 2011 Daegu 200 m

World Indoor Championships

Gold
  • 2010 Doha 4×400 m relay

World Relay Championships

Silver
  • 2015 Nassau 4×100 m relay

Pan American Games

Gold
  • 2003 Santo Domingo 4×100 m relay
Bronze
  • 2003 Santo Domingo 200 m

World Youth Championships

Gold
  • 2001 Debrecen 100 m
Silver
  • 2001 Debrecen Medley relay

Allyson Felix Workout Routine

Allyson Felix is one of the fastest runners in the history fo the USA running team and seems like she knew so herself very early in her career. She says, “I always knew I was a bit faster. I can think all the way back to elementary school when I used to run with the guys instead of girls in PE class. That was the first time I realized I had speed. Also, I was always trying to keep up with my brother Wes; we raced in our backyard all the time. Everything he did, I was right beside him. One of the big reasons I began running competitively was that he was running at the same time.”

Allyson Felix has had quite some unique experiences when it comes to sports in her high school. She has had many strange experiences too. She recalls,

“I started running my freshman year. One of the first days I was out, our coach measured 50 meters and had us run it for time. I finished first and ran so fast that my coach thought he measured the distance wrong. He didn’t think I could have run it that fast. He had me run it a couple more times, until he realized he didn’t measure it wrong.

When I first came out for track, I didn’t know anything about the sport. Everything was new to me and I was really raw, but the success I had early on got me excited and made me want to devote more time to it. Doing well right off the bat was a really cool feeling.”

Back then, when she was just a fresher, her practice and training schedules were quite different. Although Felix remembers every part of it, she explains, “During my first year, I just did the standard things everyone else did at practice; I wasn’t proactive. The next year, I started doing extra things, like spending time in the weight room and getting my diet together. Once I started showing more interest in the sport, I noticed an immediate improvement.”

And certainly, many things have changed since then drastically. It has become even more intense than when she first began. She explains, “It’s very different; the running part is much more intense. As for the weight part, in high school, I lifted a lot heavier and did only a couple of reps. Our weightlifting philosophy now is lighter weight with more reps. Everything is a lot more competitive all around.”

In fact, she also notices that she had made many improvements since she began her practice routine with her new coach, Bob Kersee. She describes the experience, saying, I can handle a much heavier workload now and do things I know I never would have been able to do before. The weightlifting has made me more powerful and helps me feel strong enough to finish my races well. My races are coming together more, too.”

She loves to be in the gym and lift some heavyweights. Here are some of her favorite exercises that she explains, “Basically any type of ab exercise is great, especially the V-Ups. I like doing Clean and Jerks; I’d much rather be in the weight room doing those than out on the track. It’s fun for me, and I can take a little break between each set and catch my breath. Out on the track, I’m getting worked into the ground.”

But when she is on the track with a tough workout on her mind, she likes to prepare for it well in advance, She says, its a matter of making up your mind and training it accordingly. According to her, “I definitely think about my opponents, because I know how hard they are working. That keeps me motivated to get through it. I also think about my goals, which I know I need to be doing to achieve them.”

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To some of us, it might come as a shock that Allyson Felix endorses walking as the first step to run faster because walking seems like light years slower than running in a race. However, Allyson Felix believes that walking is a cornerstone of a great run. If one cant walk properly, they cant sprint either.

Although she says that she has had injuries all the time especially sprains, she never lost hope. But how did she actually became better? That’s by going back to the basics to make sure it has healed properly. Soon after she was back on her feet, her coach asked her not to run, but have a mile-long walk in 14 minutes!

“I couldn’t even run, but something I could do was walk,” Felix said. “Walking is the basis and foundation of the movements of sprinting ― so you start with that.”

This is because walking has a lower risk of injury because it is a comparatively lighter activity to running. Thus, it is also favored by the coach and the runners themselves. For Allyson Felix, it is quite contrary when it comes to her weight. She has to work hard to put on weight, unlike her teammates who have long training sessions followed by an hour of walking.

“There’s only so much demand that your body can take,” she explained. “So if you’ve already put in your workout for the day, the walking on top of it helps because it’s not going to pound your muscles, and it’s not going to fatigue them the same way that sprinting would.”

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Dr. Daniel Vigil, a team surgeon for the University of California, Los Angeles department of athletics, is not associated with Felix’s instruction but admitted that walking is one of the most reliable alternatives to improve a sprained ankle. Anyone from an Olympic champion to a weekend hero can randomly sprain their ankle, and walking presents the comprehensive treatment for wounded ankles to re-learn how to work correctly.

Allyson Felix also suggests focusing on your speed as much as you can. If you have been walking for a while now, you must think of kicking things to the next level and set a new goal for yourself. This would give you a reason to improve. If it takes you 20 minutes to walk a block, push yourself so that you would take only 14 minutes and then probably aim for 10 minutes.

“You want to keep bringing that time down,” the sprinter said. “That’s going to almost give [you] the same benefit that running does.”

Study upholds this up: There is no statistically vital separation between modest walking and running when it comes to reducing one’s chance for hypertension, high cholesterol, and type 2 diabetes, according to a 2013 study.

If you think you can not speed it up for the whole duration, think of walking at intervals. You can try and alternate between moderate and vigorous speeds of walking which can actually help you improve your speed in general until it becomes your steady-state. At this stage, you would maintain a consistent pace.

One 2013 analysis shows that people with type 2 diabetes who fluctuated between fast and slow walking periods were able to lose more weight and fat, and were capable to lower their blood sugar levels besides the participants who stepped at a constant pace for the equivalent amount of time.

The doctor says that even someone who is not an athlete should be focused on their speed because it leads to a fitter body and great health. Another benefit of speed is that it will help you to prevent having injuries again.

“If we’re talking about an injured ankle, we simply want it to get back to normal,” said Vigil. “But even better than normal is to have one that’s stronger, has a better sense of balance, and has better endurance.”

Allyson Felix says that one must also incorporate stretching as a part of their exercise and not just something that they do when they have a bit of free time. You might want to use up all of your allotted time, say 30 minutes, on the main activity that you would want to focus on. However, you must take at least 5 minutes out of it to stretch. It is insensible.

Before Felix’s five-hour practices, she stretches for about 30 minutes. Later, she cools down with more stretch moves for another 15 minutes.

“Stretching is key,” Felix says. “Before you stress your muscles, you want to make sure that they’re loose and able to endure what you’re about to put them through.” For walkers and runners, Felix suggests concentrating on stretching out the hamstring and quadricep muscles. She also does some powerful stretching too, which utilizes actions to further grow our muscles.

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P R E P A R A T I O N 🏃🏽‍♀️

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The doctor says that dynamic stretching with a locus on the hamstring and quadricep muscles is an excellent movement for ambitious runners like Felix. But novice athletes may require to try a soft, latent stretch first.

“There’s not a whole lot of evidence that stretching contributes to any kind of injury prevention, but it’s good to be flexible, so an amount of flexibility lends itself to better comfort [and] better enjoyment of the athletic activity,” Vigil said. “It’s a very gentle, very comfortable way to warm up before your exercise bout.”

Allyson Felix also wants her fans to lay importance on strength conditioning for endurance and building up power. This is because people who start running often levitate towards cardio exercises and neglect strength-based workouts. But, they should incorporate weight lifting and resistance training in their exercise routine.

“Strength conditioning is essential,” she said. “It’s just a part of running and being active, and I think that you almost want to have an equal amount of time that you’re running and that you’re in the gym.”

For what it’s meriting, Felix was lifting the deadlift at 270 pounds while she was still in high school, and her power clean was almost 170 pounds. But for beginners, your leg days in the gym oughtn’t to be almost as hard to deliver better walking and jogging periods. Some of Felix’s preferred movements incorporate deadlifts and jumps with weights, and she’s also a tremendous fan of plyometric exercises similar to box jumps, which concentrate on increasing explosive strength. But don’t ignore traditional workouts like pushups and situps, because sweating out on your core will also assist you to become a more effective walker or jogger.

The doctor says that in addition to adding more strength into your walks and jogs, strength training is also a good way for the people who run for fun to limit injuries from, say, casually hopping in a pothole or marching off the edge of a ledge, said Vigil. If you’ve twisted or sprained a joint lately, lift weights to make the muscles around that joint back up to its unique durability. This can assist in forestall a weak joint from twisting again.

“The stronger your body is, the more likely it is that you’ll prevent that injury from happening,” he said.

Allyson trains for around 4.5 hours a day and a total of 6 days a week. She is guided by Andre Woodert, a private trainer with a Bachelors’s degree in Science in Kinesiology who is also supervisor of Velocity Sports Performance. She distributes her time by spending some part o on they rack and some part of it in the gym where she strength trains. Normally the morning session will be track time, achieving fitness, speed, and abs skills. Then after lunch, she hits the gym and lifts some weights.

In the gym, she does a large assortment of training under the direction of Andre Woodert. Seldom she carries a weight vest to improve resistance. Elastic bands are also used in her training sessions a lot. Plyometric training, such as vertical leaps, squat jumps, and box jumps are done to better control her development as well as boost power. Standing long jumps are performed with a weighted rope appended to her waist.

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One o her favorite trick to build speed is to work when you are in the tack. You can sprint along the straight and then walk on the curves. It means that you have run for 100mts and then walk for the next 100mts. Repeat this movement. It is a very simple kind of interval training which does not require any equipment. You can just head over to a park if you do not have a track close by and sprint between any two objects that you must define on yoru own. You can even do this in an empty ground.

Allyson’s Day Plan

  • 7 AM – Wake Up, Emails, News
  • 8 AM – Oatmeal Breakfast
  • 9 AM – Therapy, Rehab Exercises
  • 1030 AM – Warm-ups, Stretching, Drills
  • 1130 AM – Speed and Tempo Training
  • 1 PM – Break, Lunch of Salad & Protein
  • 2 PM – Gym Time
  • 330PM – Nap
  • 4 PM – Break: Read or Listen to Music
  • 6 PM – Dinner of Fish or Red Meat
  • 7 PM – Spend Time with Family
  • 10 PM – Prayer & Sleep

Favorite Core Strength Exercise – Russian Twists

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Allyson is hooked onto a certain exercise and that is the Russian Twist. This is one of the greatest core workouts. You work by getting into a crunch situation with your feet just off the floor and your knees bent in a 90-degree angle. Then take a very lightweight or medicine ball in front of your chest and turn your upper body and lower the load to the floor. Then turn back to the top and do it again on the other side. Try to keep the action fluid and the body in the right form.

“Recovery is a huge piece of my training,” Felix tells Woman’s Day. “I really made that a priority this year.”

Allyson Felix who usually trains for more than 5 hours a day for at least 6 days says that when she is not on the track or in the gym, she is recovering from all the strenuous exercises she has done. She says that a proper recovery and helps enhance the performance by several notches.

Back at Los Angeles Baptist,  when she was little, Allyson’s rail-thin legs on her 5’6″, 125-pound frame gained her the nickname “Chicken Legs” from her companions. Don’t let it fool you though; her legs pack some severe power. Allyson can Deadlift more than 250 pounds and Power Clean 150. Nevertheless, Kersee comprehends that thickening Allyson’s legs and overall structure will end in extreme on-track benefits, which is why he included high reps in the weight room and raised her food intake to counter her elevated calorie-burning capacity on the track.

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“Right now, Allyson doesn’t have the body she needs,” Kersee says. “So I have extended her hypertrophy phase a lot longer to increase her body size more than strength. In high school, she wasn’t lifting properly, because she used heavier weights to add strength and power, but her frame wasn’t big enough. We are working to increase her lean body mass, then add power and strength to that larger frame. Since mass, force, and acceleration are all tied together, her increased mass and greater force at the proper angles will mean much better acceleration.”

Increased expedition at the start of her race is a primary purpose of Allyson and Kersee. “Her velocity and maintenance are as good, if not better than anyone in the world,” Kersee says. “So anything we gain by increasing her upfront acceleration will be a net gain at the end of the race. We are eventually going to get her 100 under 11 seconds.”

Below are the activities Allyson performs to improve her lean body mass and enhance her spring.

Physioball Bridge

• Lie with back on floor and heels on physioball with straight legs
• Without arching back, raise body until only shoulder blades touch floor. Form straight line from heels to shoulders
• Lower with control; repeat for specified reps

Sets/Reps: 4×15

Clean and Jerk

• Grip bar just outside athletic stance with shins touching the bar
• Assume deadlift position with back locked, shoulders up, and abs and chest flexed
• Begin initial pull by extending hips and knees
• When the bar is just above knees, explode upward by forcefully shrugging with straight arms and fully extending hips, knees, and ankles
• Pull the bar up, keeping it close to the chest
• Drop under the bar and catch it across the front of shoulders in an athletic stance with bent knees
• Explode upward and drive bar overhead by extending hips, knees and ankles
• Land in a split stance and catch bar overhead with arms locked

Sets/Reps: 4×8

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Squat

• Begin in an athletic stance with the bar on back, feet just wider than hip-distance and toes pointing out slightly
• Keeping weight back on heels, initiate movement by driving hips back
• Squat with control and good posture until tops of thighs are parallel to the ground, keeping knees behind toes
• Drive upward out of squat position, keeping eyes up and chest out

Sets/Reps: 4×15

V-up

• Lie with back on the floor, holding a medicine ball above head
• Keeping arms and legs straight, raise upper body and legs until feet meet the ball at the midline of the body
• Lower with control; repeat for specified reps without allowing heels or ball to touch the floor

Sets/Reps: 4×15

Physioball Back Extension

• Lie with stomach on physioball so the body is over the ball; keep hands behind head
• Keeping stomach tight, raise the upper body until the only lower abdomen is touching the ball
• Lower with control; repeat for specified reps

Sets/Reps: 4×15

“I think when I was younger I always felt like I wanted to do as much as I could — quantity was everything — and now that I’m older, and as a mom, it’s really quality over quantity,” Felix says. “It’s about training smarter. For me, being able to focus on recovery allows me to come back and get quality work the next day as well.”

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Her race-ready workouts are very power-packed and she loves every bit of it. She recalls the experience saying, “I love a very ballistic workout where you run [aka sprint at top speed] 6 x 150 meters [a little less than half a track lap]. You run a 150 and walk around the track back to the start. When I do that workout, I feel like I know I’m ready to go.”

And you won’t believe it but she loves to workout on Beyonce songs. Doesn’t it ring a bell? She admits, “I have to listen to Beyoncé’s “I’m A Diva” before I run. For me, it’s an alter ego thing. You get into that space of being aggressive, something I’m not in my daily life.”

Needing to improve a better sleep routine, the athlete managed with a sleep coach from Reverie, a sleep tech company that she lately shook hands with. The answer, she says, is having a regular routine. And for Felix, that method requires an 11 p.m. bedtime, restricting screen time before bed, and owning a quiet time that makes her willing for sleep.

But Felix says her fixing sleep hasn’t just a pre-bedtime ritual; it’s also a portion of her morning routine. She rises up each day around 6:30 or 7 a.m. and begins her day with a bit of reading time outdoor in the sun. “What I learned from the sleep coach is that it helps your circadian clock to expose yourself to that natural light and get that boost,” she says.

Just like this activity, she has a lot to say from her Instagram account which she uses to connect with her fans. You can even find out more information about her routine from her social media profiles.

As Felix’s sleep routine has become more significant in her practice, she’s delivered it to be a family affair.

“Being a mom has totally changed the game,” she says. “But what has really helped is making [my daughter’s] sleep a priority as well, and being consistent with that. She’s a good little sleeper now. It’s changed since she turned 1, and she’s started sleeping much better. Since I have a consistent routine, it’s a good example for her.”

Getting a good night’s sleep has tonnes of wellness privileges, and as Felix has discovered, it can improve quite a bit in athletic practice. So next time you prioritize a night of extensive sleep, you can assure yourself you’re preparing like an Olympian.

All she needs is some inner self-motivation which she makes by being focused on herself and really thinking through the situation. She says, “I’m just really focused and thinking about what I need to do in each part of the race. That prevents me from being overwhelmed by the situation.”

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put in the work.

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For her, it is her start that is her weakest point, and still, she is working on it. In her words, “Definitely my start; it’s my weakest point, so we focus on that a lot. I’m trying to get stronger and more comfortable in the blocks, which takes a lot of practice and repetition.”

The most memorable time had always been the Olympics for her and her future goal is to improve upon it. She says, “Definitely running in the Olympics and winning the silver.”

That’s all about her workout routine and training schedule. Moving on to her amazing diet plan.

Allyson Felix Diet Plan

Four-time Olympic gold medal-winning runner Allyson Felix might be not too heavy while weighing just 120 pounds, but she burns up so many calories through exercise and game that she keeps a diet of around 3,000 calories per day.

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Like all runners, Allyson focuses on hard workouts on the course and in the weight training room, with a center on explosive power utilizing plyometric training. Therefore her nutrition intake requires to be high-calorie and high-protein to assure that she keeps the existing muscle weight and also has sufficient energy for hard training workouts. She eats around 3000 Calories every single day and has said that she likes to eat chicken, fish, and loads of fruits.

“I love food,” she jokes. “I can eat quite a bit. I try and keep it really high-protein and eat things like grilled chicken and fish with the right amount of vegetables and fruits. I also keep a bunch of snacks around, healthy things that I can snack on throughout the day.”

“I only started taking nutrition very seriously about two years ago,” Felix says. Her diet previously wasn’t terrible, but there was no symmetry or any set schedule of eating “A lot of athletes have a similar story. You work so hard that you sometimes can get away with whatever, but you don’t realize until you do change your diet that you feel so much better, your recovery is better, and you get injured less. You’re missing out on these benefits.”

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RIO DE JANEIRO, BRAZIL – AUGUST 20: Gold medalist Allyson Felix of the United States stands on the podium during the medal ceremony for the Women’s 4 x 400-meter Relay on Day 15 of the Rio 2016 Olympic Games at the Olympic Stadium on August 20, 2016, in Rio de Janeiro, Brazil.

At the recommendation of a colleague, she resolved to get her diet to the next level. The answer is balance. Though her food options are very disciplined, they include a balance of protein, veggies, fruit, and carbs. “I make sure I’m getting enough after each training session to be able to refuel,” she said.

Allyson Felix tip: “Sometimes you don’t even know that you don’t feel as good as you should feel. And I think that’s across the board, not just with athletes. You want to feel your best and want to have the energy to get through the day. Everyone is busy. If you can feel better, why not?”

Her Favorite Dish To Binge On

A normal plate of food for her is a piece of salmon, broccoli, and brown rice. “Salmon is one of my favorite things,” she says. She also enjoys halibut and other fish.

After she concludes a competition, nevertheless, she likes to party with a good steak.

During the 2012 Summer Olympics in London, Allyson Felix was always seen pretty early in the cafeteria every morning. No matter how early the race is, she would always “try getting a really good breakfast in.”

The first meal of the day, i.e. breakfast, is key to feeding a great show when you necessitate being at your best. Kim Stein, a scientist at the Gatorade Sports Science Institute, suggests a good meal as soon as you wake up. “First and foremost, eat breakfast. [You] absolutely should be getting up in the morning and eating breakfast with some complex carbohydrates and lean protein,” he says.

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Felix’s go-to breakfast is “just oatmeal,” but on race day she mixes it up with some more carbs or a protein of some kind. She says, “If I’m racing twice in a day, normally I wouldn’t have another meal since we race only a few hours apart. But I’ll snack if there is a gap.” Snacking sustains Felix’s body sufficient with nutrients and delivers her with the kind of energy she requires to function. “A granola bar fills me up if I’m looking for something to be a little more full,” she says. “But if I just want to snack on race day, I’ll eat something like fruit.”

Felix’s duet corresponds to what masters like Stein suggest. “Athletes’ should never skip meals,” says Stein. “Three good meals a day, in addition to snacking throughout the day, is very important to athletes.”

Eat these kinds of meals in the morning and snack throughout the day to obtain Olympic-sized privileges.

In the morning

Taking in carbs actually breaks your fast in the morning and gives the energy that your muscles need to perform right at the beginning of the day.

Oatmeal (1 cup made with ½ cup skim milk)

  • Calories 343
  • Carbs 33g
  • Fat 3g
  • Protein 11g

Whole Wheat Bagel (1 bagel)

  • Calories 270
  • Fat 2g
  • Carbs 55g
  • Protein 12g

Chicken Sausage (2 links)

  • Calories 100
  • Carbs 2g
  • Fat 7g
  • Protein 7g

Throughout the day

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Aug 20, 2016; Rio de Janeiro, Brazil; Allyson Felix (USA) celebrates in the women’s 4x400m final during the Rio 2016 Summer Olympic Games at Estadio Olimpico Joao Havelange.

“I’m big into pistachios, I love those,” says Felix. “I also really like frozen grapes when it’s really hot outside. I like to keep those around. I also do things like granola bars.”

Pistachios (around 47 nuts)

  • Calories 160
  • Fat 14g
  • Carbs 8g
  • Protein 6g

Frozen Grapes (1 cup)

  • Calories 100
  • Fat 0g
  • Carbs 27g
  • Protein 1g

Because Allyson Felix starts her training early, her pre-workout meal is also her breakfast. She likes to begin her day with some coffee with milk and sugar. She believes, just like any other competitor, that coffee helps here to perform better but does not believe that it helps to boost the stimulant qualities which it may contribute otherwise. instead, it is more like a part of a morning routine. “Having that routine is what really helps,” she says.

After her cup of coffee, she likes to have a protein and carbs packed breakfast which is wholesome and balanced with enough nutrients to keep her going throughout the day. “I typically will eat oatmeal with fruit for breakfast, that’s kind of my go-to,” Felix says. “Nothing too heavy, because I work out not too long after I have breakfast.” Oatmeal is a pre-workout grain that many registered dietitians suggest consuming for breakfast. It’s a meal that’s great in protein and complex carbs, two nutrients that will have you thinking invigorated and accomplished. Two feelings that retain Felix in high-class shape.
Because her breakfast is not that heavy, she likes to have some snacks with her throughout the day. This helps her beat her hunger pangs and keep her energized throughout the day. It keeps her appetite at bay too. She explains that “things like raw nuts, fruit, granola bars will help get me into lunch, and then lunch is when I’ll have a bigger meal.”

And, in case you’re questioning, much like all the other athletes, Felix’s pantry is filled and packed with her ideal pre- and post-workout snacks. “Almonds, cashews, pistachios, granola bars—things that I can throw in my bag since my day is always on the move,” she says. Well, it keeps us wondering that if Olympians are any different from us.

Lunch
Roasted turkey and avocado on multigrain bread, topped with lemon juice and red pepper flakes

Snack
A small bowl of chips and homemade guacamole

Dinner
Lemon-garlic shrimp with a cup of brown rice

Dessert
Bowl of berries, a mix of strawberries, blueberries, and raspberries

15 minutes before the competition

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food makes me so happy😋🤗

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G Series Prime Energy Chews

Allyson Felix loves to have the new G Series Prime Energy Chews from Gatorade which makes the pre-workout fuel light and delicious. Allyson Felix likes to have the product in orange, fruit punch, or cool blue flavors. She also likes it because it is macro-friendly. Each pack of six chews contains 100 calories and 25 grams of carbs – plus B vitamins, sodium, potassium, and other electrolytes. She likes to consume it before training and feels like her body will be primed to perform.

Although her pre-race meal is pretty simple and wholesome which provides her with a lot of energy. She says, “One of my go-to meals is really simple: grilled salmon, broccoli, and brown rice. For me, it’s all about staying consistent so before a big race, so I don’t really switch it up. Nutrition makes a world of difference. For me, I didn’t get serious about it until a couple of years ago and I’m kind of kicking myself for not.”

Besides a pre-race meal, she also has a pre-race ritual1 Now, how cool is that? She explains it by saying, “I always call my mom and we pray together before races, and I always have this necklace [a gold cross] on. My mom gave it to me before my first Olympics in 2004—it’s been replaced a few times because I lose things!”

Still so, she knows how to have fun in the process because the good and the bad are parts of it. She says, “Definitely take your training seriously, but have fun with it. Know it’s going to be a journey. It’s not going to happen overnight, but enjoy the process.”

Allyson Felix Healthy Living Tips

“The Olympics was really cool because so many female athletes were successful. I heard that tons of young girls were tuning in and just feeling inspired and wanted to get out and try new sports,” Allyson says. As part of her purpose, Allyson gave some of her time to Acuvue’s 1-Day plan, where she startled a young teen to get healthy. Get motivated yourself with Allyson’s healthful lifestyle tips below.

Have fun: “Work out with friends, really get a social frame and not view it as negative or some type of punishment, but make it very fun and active,” Allyson advises. “You’re more likely to be consistent if you have a certain time set up with your friends and you’re chatting throughout.”

Snack often: Allyson suggests grasping healthy snack choices with you all day so you’re “not just snacking on junk.” Her preferences? Frozen grapes and other fruits and nuts like cashews, and pistachios.

A quote by one o her favorites is also something that helps her go through hard times. She explains, “I love the quote by Steve Prefontaine: “To give anything less than your best is to sacrifice the gift.” It makes me feel grateful for the ability I have and able to understand I need to give my all. I don’t want to sacrifice the gift.”

That’s all about Allyson Felix’s workout and diet plan!

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