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Allyson Felix, a celebrated American sprinter, competes in the 100m, 200m, and 400m races. She achieved her personal record in the 100m with a time of 10.89 seconds during the 2012 London Olympics. That same year, she also set a personal best in the 200m. Known for her formidable prowess on the track, she instilled fear in her rivals leading up to the 2012 London Games. On August 8, 2012, she clinched the 200m gold medal for the United States, showcasing her exceptional talent.
She embarked on her career as a sprinter at the young age of 18, and it was then that she secured a silver medal in the 200 meters at the 2004 Summer Olympics, finishing just behind Veronica Campbell of Jamaica with an impressive time of 22.18 seconds. Since that pivotal moment, she has dominated the track, amassing gold medals at major events including the 2005 World Championships in Helsinki, the 2006 World Athletics Final in Stuttgart, and the 2007 World Championships in Osaka, where she not only triumphed in her individual events but also contributed to America’s gold in the 4x100m relay. Her streak of victories continued through to her most recent competition in Berlin, Germany.
In August 2009, she completed the 200m sprint in 22.02 seconds. While this time was still a bit slower than Florence Griffith-Joyner’s world record of 21.34 seconds set in 1998, she appeared determined and steadfast in her goal to surpass it and set a new record. Following her victory, she expressed, “I knew I was in great shape and could push through to the end. I aimed to represent my country honorably 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: November 18, 1985, Los Angeles, California
- 38 years (as of 2023)
- 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 recognized as one of the swiftest athletes in the history of American track and field, and she seemed to have an inkling of her exceptional speed from an early age. Reflecting on her early realization of her talent, she mentioned, “I always sensed that I was a tad quicker. I remember as far back as elementary school, I would run with the boys during PE instead of the girls. That’s when I first understood my speed. I was also constantly trying to match my brother Wes’s pace; we would race in our backyard frequently. I mirrored everything he did. His involvement in running was a significant factor in my decision to pursue the sport competitively.”
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 began my running journey in my freshman year. Early on, our coach set up a 50-meter sprint to time us. I crossed the finish line ahead of everyone else, and I did it so quickly that my coach suspected he had made a mistake in measuring the distance. He doubted I could have achieved such speed. To confirm, he had me run the distance a few more times, eventually accepting that his measurement was accurate.
When I initially joined the track team, I was completely unfamiliar with the sport. Everything was a learning experience for me, and I was quite unrefined. However, the early success I experienced was thrilling and motivated me to invest more effort into it. The immediate positive results gave me a great sense of satisfaction.”
During her initial days as a newcomer, her training regimen was notably distinct. Felix recalls every detail, noting, “In my freshman year, I stuck to the basics at practice, doing nothing beyond what was required. However, in my sophomore year, I began to take additional steps, such as dedicating time to weight training and focusing on my nutrition. It was when I began to engage more deeply with the sport that I saw a significant improvement in my performance.”
Since those early days, there have been significant changes, with the intensity of her training increasing notably. She describes the evolution, saying, “The approach to running has become much more intense. In terms of weight training, back in high school, I used to lift heavier weights but with fewer repetitions. Now, our philosophy leans towards using lighter weights but increasing the number of reps. Overall, the competitive aspect has intensified in every area.”
Indeed, she acknowledges significant advancements in her performance since starting her training regimen with her new coach, Bob Kersee. Reflecting on her progress, she says, “My capacity for handling a more demanding training schedule has grown, and I’m now capable of doing things that were previously beyond my reach. The strength I’ve gained from weightlifting has made me more robust, giving me the power to finish my races strongly. I’ve also noticed a more cohesive performance in my races.”
She has a passion for hitting the gym and tackling heavyweight workouts. She shares some of her preferred routines, stating, “I’m a big fan of abdominal exercises, particularly V-Ups, which I find really effective. Clean and Jerks are another favorite of mine; I enjoy spending time in the weight room engaging in these exercises more than being out on the track. It’s enjoyable for me, and the brief pauses between sets allow me to recover. In contrast, track workouts can be incredibly grueling.”
However, when faced with a challenging workout on the track, she believes in thorough preparation. She emphasizes the importance of mental readiness and discipline, explaining, “I always consider my competitors, aware of their dedication and hard work. This awareness drives my motivation to persevere. Additionally, I focus on my objectives, understanding the necessary steps I must take to reach them.”
It may be surprising to learn that Allyson Felix advocates for walking as a fundamental step towards achieving greater speed in running, given the vast difference in pace between walking and racing. Yet, Felix holds the view that walking forms the foundation of exceptional running performance, asserting that the ability to walk correctly is essential for anyone looking to excel in sprinting.
Despite frequently encountering injuries, such as sprains, she never gave up hope. Her secret to recovery and improvement lay in returning to the basics to ensure proper healing. Once she was ready to get back into action, her coach had an unconventional request – instead of running, she was to complete 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.”
Walking is preferred due to its lower injury risk, being a much gentler activity compared to running. This approach is endorsed by both coaches and athletes alike. In Allyson Felix’s case, her challenge is unique in that she needs to put in extra effort to gain weight, which contrasts with her teammates who engage in extensive training sessions topped off with an hour of walking.
“She clarified, “Your body has a limited capacity for stress. Therefore, if you’ve completed your daily workout, adding a walk is beneficial because it won’t strain your muscles or wear them out like sprinting would.”
Dr. Daniel Vigil, a team physician for the UCLA Department of Athletics who is not involved in Felix’s training, acknowledged that walking is an effective method for rehabilitating a sprained ankle. He pointed out that sprained ankles can happen to anyone, from Olympic champions to casual weekend athletes, and walking serves as an essential part of the recovery process, helping injured ankles regain proper function.
Allyson Felix recommends concentrating on improving your speed. If you’ve been walking for some time, she advises stepping up your game by setting new goals. This approach motivates to enhance your performance. For instance, if it currently takes you 20 minutes to walk a block, challenge yourself to reduce that time to 14 minutes, and eventually, aim for just 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.”
The research supports this view: According to a 2013 study, there’s no significant difference between brisk walking and running in terms of their effectiveness in lowering the risk of hypertension, high cholesterol, and type 2 diabetes.
If increasing your speed throughout seems daunting, consider interval walking. By alternating between moderate and brisk walking paces, you can gradually enhance your overall speed until it becomes your regular pace. Once you reach this point, you’ll be able to maintain a steady speed consistently.
A study from 2013 found that individuals with type 2 diabetes who alternated between fast and slow walking intervals managed to shed more weight and fat, and also reduce their blood sugar levels, compared to those who walked at a steady pace for the same duration.
The doctor emphasizes that focusing on speed is important for everyone, not just athletes, because it contributes to better fitness and overall health. Additionally, increasing your speed can also help in preventing future injuries.
“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 advises that stretching should be an integral part of your exercise routine, not just an activity for spare moments. While you might be tempted to dedicate your entire workout session, such as 30 minutes, to your primary activity, it’s crucial to allocate at least 5 minutes for stretching. Neglecting this can be unwise.
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 essential,” Felix emphasizes. “You need to ensure your muscles are warmed up and flexible to withstand the upcoming exertion.” She recommends that both walkers and runners focus on loosening their hamstring and quadricep muscles. Felix also engages in dynamic stretching, which involves active movements to enhance muscle flexibility.
The doctor advises that dynamic stretching, particularly targeting the hamstring and quadricep muscles, is highly beneficial for competitive runners like Felix. However, beginners or less experienced athletes might want to start with gentle, static stretching initially.
“Vigil noted, “While there isn’t much proof that stretching prevents injuries, being flexible is advantageous. A certain level of flexibility contributes to greater comfort and enjoyment during physical activities. Stretching serves as a gentle and pleasant method to warm up before exercising.”
Allyson Felix emphasizes the significance of strength training for enhancing endurance and power. She notes that newcomers to running tend to focus on cardio and overlook the benefits of strength exercises. Therefore, she encourages incorporating weightlifting and resistance training into their fitness regimen.
“Strength conditioning is crucial,” she stated. “It’s an integral component of running and staying active. I believe there should be a balance between the time spent running and the time dedicated to gym workouts.”
To give you an idea, Felix was lifting 270 pounds in deadlifts and nearly 170 pounds in power cleans back in her high school days. However, beginners don’t need to aim for such intense workouts to improve their walking and running. Some of Felix’s favorite exercises include deadlifts and weighted jumps, and she highly values plyometric training, such as box jumps, for building explosive power. But it’s also important not to overlook basic exercises like pushups and situps. Strengthening your core is key to becoming a more efficient walker or runner.
The doctor explains that incorporating strength training into your routine not only enhances your walks and runs but also helps recreational runners reduce their risk of injuries, such as accidentally stepping into a pothole or off a curb, according to Vigil. If you’ve recently suffered a sprain or twist in a joint, weightlifting can help rebuild the muscles around that joint to their original strength. This approach can help prevent the joint from becoming unstable and suffering further injuries.
“The stronger your body is, the more likely it is that you’ll prevent that injury from happening,” he said.
Allyson dedicates approximately 4.5 hours each day to training, six days a week, under the guidance of Andre Woodert. Woodert is a personal trainer with a Bachelor of Science in Kinesiology and oversees Velocity Sports Performance. Her training is split between track work and gym sessions focused on strength training. Typically, mornings are spent on the track working on endurance, speed, and abdominal exercises. After lunch, she transitions to the gym for weightlifting sessions.
Under the supervision of Andre Wooden, Allyson engages in a diverse range of exercises at the gym. Occasionally, she wears a weighted vest to add resistance to her workouts. Elastic bands are a frequent tool in her training regimen. Plyometric exercises, including vertical jumps, squat jumps, and box jumps, are incorporated to enhance her agility and power. Additionally, she performs standing long jumps with a weighted rope attached to her waist to further develop her strength and control.
One of her preferred methods for increasing speed involves a simple track workout. The strategy is to sprint the straight sections of the track and walk the curves, effectively alternating between running for 100 meters and walking for the next 100 meters. This forms a straightforward interval training routine that doesn’t need any special equipment. If a track isn’t available, this exercise can easily be adapted to a park by sprinting between two predetermined points. It’s also feasible to perform this workout on any open 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
Allyson is particularly fond of the Russian Twist exercise, which is an excellent workout for the core. To perform it, you start in a crunch position with your feet slightly lifted off the ground and knees bent at 90 degrees. Holding a lightweight or medicine ball in front of your chest, twist your upper body to lower the weight towards the floor on one side. Then, twist back to the center and repeat the movement on the opposite side. It’s important to maintain a smooth motion and proper form throughout the exercise.
“Recovery is a huge piece of my training,” Felix tells Woman’s Day. “I really made that a priority this year.”
Allyson Felix, who typically dedicates over 5 hours each day to training for at least 6 days a week, emphasizes the importance of recovery when she’s not actively on the track or in the gym. She points out that adequate rest and recovery can significantly boost performance by helping the body recuperate from intense workouts.
During her time at Los Angeles Baptist, the youthful Allyson, with her slim legs on a 5’6″, 125-pound frame, earned the nickname “Chicken Legs” from her peers. However, appearances can be deceiving, as those legs are incredibly strong. Allyson can lift over 250 pounds in the Deadlift and 150 pounds in the Power Clean. Recognizing the potential for enhanced performance on the track, Kersee aimed to increase the muscle mass in Allyson’s legs and overall body. He achieved this by incorporating higher repetition workouts in the gym and increasing her caloric intake to match the energy she expended during her intense track sessions.
“Currently, Allyson isn’t at the physical stature we’re aiming for,” explains Kersee. “That’s why I’ve prolonged her hypertrophy phase significantly, focusing more on enlarging her body size rather than just enhancing strength. In high school, her lifting approach wasn’t ideal; she used heavy weights to build strength and power without having the necessary body mass. Our goal now is to expand her lean body mass first, and then introduce power and strength to this bigger physique. Given the interconnection of mass, force, and acceleration, her increased size and stronger force application at the right angles will lead to significantly improved acceleration.“
Boosting acceleration at the beginning of her races is a key goal for both Allyson and Kersee. “Her speed and endurance are top-notch, possibly the best globally,” Kersee remarks. “Therefore, any improvement we achieve in her initial acceleration will translate into a clear advantage at the race’s finish. Our ultimate aim is to get her 100-meter time below 11 seconds.”
Below are the activities Allyson performs to improve her lean body mass and enhance her spring.
Physioball Bridge
• Lie with back on the floor and heels on physioball with straight legs
• Without arching back, raise the body until only shoulder blades touch the floor. Form a 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 the 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
Squat
• Begin in an athletic stance with the bar on the 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 the 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 your back on the floor, holding a medicine ball above your 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 your stomach on the physioball so the body is over the ball; keep your hands behind the 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
“When I was younger, I thought doing more was better. But now that I’m older and a mom, I believe it’s better to focus on doing things well rather than doing a lot,” Felix explains. “I’ve learned to train more smartly. For me, taking time to rest helps me do better in my training the next day.”
Her workouts to prepare for races are intense, and she thoroughly enjoys them. Reflecting on her routine, she says, “I really like explosive workouts, like sprinting 6 x 150 meters, which is just under half a lap around the track. After each sprint, I walk back to the starting point. Doing this workout makes me feel completely prepared.”
Surprisingly, she enjoys listening to Beyoncé’s music, which might sound familiar to many. She confesses, “Before I run, I always listen to Beyoncé’s ‘I’m A Diva.’ It’s like adopting an alter ego for me, tapping into an aggressive side that I don’t usually show in my everyday life.”
Looking to enhance her sleep quality, the athlete collaborated with a sleep coach from Reverie, a sleep technology company she recently partnered with. She believes the key lies in establishing a routine. For Felix, this involves setting a bedtime of 11 p.m., minimizing screen time before bed, and creating a calm period to prepare herself for sleep.
Felix explains that improving her sleep involves not just a nighttime routine, but also a morning ritual. She wakes up daily between 6:30 and 7 a.m., starting her day with some reading time outdoors in the sunlight. “The sleep coach taught me that exposing yourself to natural light helps regulate your circadian rhythm and gives you a natural boost,” she mentions.
As Felix’s sleep routine has become more significant in her practice, she’s delivered it to be a family affair.
“Becoming a mom has completely transformed things for me,” she notes. “However, what has truly made a difference is prioritizing my daughter’s sleep and maintaining consistency with it. Now, she sleeps well. Her sleep improved significantly after her first birthday, and she’s been sleeping much better since. Having a consistent routine myself sets a positive example for her.“
Enjoying a good night’s sleep comes with numerous health benefits, and as Felix has experienced, it can greatly enhance athletic performance. So when you commit to a night of restful sleep, you can reassure yourself that you’re adopting the habits of an Olympian.
Her key to motivation is self-reflection and maintaining focus on her personal goals, especially during races. She explains, “I stay concentrated and consider what actions I need to take at each stage of the race. This approach helps me avoid feeling overwhelmed by the circumstances.”
She acknowledges that her starting technique is the area where she needs the most improvement and is actively working on it. She states, “My start is definitely the area I struggle with the most, so we spend a lot of time working on it. I’m aiming to become stronger and more at ease in the starting blocks, which requires plenty 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
Despite weighing only 120 pounds, four-time Olympic gold medalist Allyson Felix expends a significant amount of calories through her rigorous training and competitions. As a result, she maintains a daily diet of approximately 3,000 calories to meet her energy needs.
Allyson, like many runners, dedicates herself to intense sessions both on the track and in the weight room, emphasizing plyometric exercises for explosive strength. Consequently, her diet needs to be rich in calories and protein to maintain her muscle mass and fuel her demanding workouts. Consuming about 3,000 calories daily, she has mentioned a preference for chicken, fish, and a variety of fruits in her diet.
“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.”
“It was only about two years ago that I began to really focus on nutrition,” Felix explains. Before that, her diet wasn’t bad, but it lacked consistency and a structured eating plan. “Many athletes share this experience. You push yourself so hard in training that you think you can eat anything, but you don’t understand the benefits of a healthier diet until you make that change. Suddenly, you feel better, recover faster, and suffer fewer injuries. Without a good diet, you’re missing out on these advantages.”
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.
Following a suggestion from a colleague, she decided to enhance her diet. The key is balance. While her food choices are carefully controlled, they incorporate a mix of protein, vegetables, fruits, and carbohydrates. “I ensure I consume enough after each training session to properly refuel,” she mentioned.
Allyson Felix advises, “Often, you might not realize that you’re not feeling as well as you could. This applies to everyone, not just athletes. You aim to feel your best and have enough energy to tackle the day. We’re all busy, but if there’s a chance to feel better, why not take it?”
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.”
Eating breakfast is very important for doing well when you need to be at your best. Kim Stein from the Gatorade Sports Science Institute recommends having a good meal right after you wake up. He advises, “Make sure to eat breakfast. It’s really important to start your day with a meal that includes complex carbohydrates and lean protein.
Felix usually has “just oatmeal” for breakfast, but she adds extra carbs or protein on race days. She explains, “If I have two races in one day, I usually don’t eat another full meal because the races are close together. But I’ll have a snack if there’s time in between.” Snacks provide Felix with the necessary nutrients and energy. “A granola bar is good for feeling fuller,” she says. “On race days, if I just want a light snack, I’ll go for some fruit.”
Felix’s diet aligns with experts’ recommendations, like those from Stein. “Athletes should never miss meals,” Stein emphasizes. “Eating three substantial meals daily, along with snacking between them, is crucial for 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
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
Since Allyson Felix begins her training early in the day, her breakfast also serves as her pre-workout meal. She starts her day with coffee, adding milk and sugar. Like many athletes, she feels coffee enhances her performance, though she doesn’t attribute this to its stimulating effects. For her, coffee is more a part of her morning ritual. “Sticking to that routine is what really makes a difference,” she explains.
Just like many other athletes, Felix’s pantry is stocked with her favorite snacks for before and after workouts. “I keep almonds, cashews, pistachios, and granola bars handy—easy to grab items for my constantly on-the-go schedule,” she mentions. This makes one ponder how similar Olympians might be to the rest of us in some aspects.
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
G Series Prime Energy Chews
Allyson Felix enjoys the G Series Prime Energy Chews by Gatorade as a tasty and light pre-workout snack. She prefers the orange, fruit punch, or cool blue flavors and appreciates their compatibility with her dietary goals. Each pack, containing six chews, provides 100 calories and 25 grams of carbs, along with B vitamins, sodium, potassium, and additional electrolytes. Consuming them before her training sessions, Felix feels they help prepare her body for optimal performance.
Felix’s pre-race meal is straightforward yet energy-boosting, consisting of grilled salmon, broccoli, and brown rice. She emphasizes the importance of consistency in her diet, especially before significant races, opting not to vary her meals. “Nutrition is incredibly impactful,” she remarks. “I only started taking it seriously a few years back, and I regret not doing so sooner.”
In addition to her pre-race meal, Felix has a unique pre-race ritual. She shares, “Before every race, I make it a point to call my mom and we pray together. I also always wear a necklace with a gold cross. My mom gave it to me before my first Olympics in 2004. I’ve had to replace it a few times since I tend to lose things!”
Yet, she understands the importance of enjoying the journey, acknowledging that both successes and challenges are part of the experience. She advises, “It’s crucial to take your training seriously, but remember to have fun too. Recognize that it’s a journey. Results won’t come instantly, but make sure to enjoy the process.”
Allyson Felix Healthy Living Tips
“The Olympics were amazing because of the success of so many female athletes. I heard that a lot of young girls felt inspired by watching and wanted to start trying new sports,” says Allyson. In line with her mission, she dedicated some time to Acuvue’s 1-Day program, where she encouraged a young teenager to embrace a healthier lifestyle. Below, find motivation in Allyson’s tips for a healthy lifestyle.
Have fun: “Exercise with friends to create a social atmosphere, and don’t think of it as a chore or punishment. Instead, make it enjoyable and lively,” recommends Allyson. “Setting a specific time to work out with friends and having conversations during it can help you stay consistent.”
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.
Stay motivated: “I always go back to my goals, always think about what I’m trying to accomplish, what’s the next thing on the agenda,” she says. “When I’m having those days where I’m just not feeling like getting out of bed, that’s always my go-to.”
Indulge smartly: “I keep a bag of treats for when I want to indulge,” shares Allyson, mentioning Ben and Jerry’s Oatmeal Cookie Chunk as her top guilty pleasure. She believes that allowing yourself occasional indulgences can actually help you stay disciplined with your diet overall. “For someone like me, it’s crucial to have those little breaks. It helps mix things up a bit,” she explains.”
A quote from one of her idols also serves as inspiration during tough times. She shares, “I’m inspired by Steve Prefontaine’s words: ‘To give anything less than your best is to sacrifice the gift.’ This quote reminds me to appreciate my talents and understand the importance of giving my utmost effort. I’m determined not to waste my gift.”
That’s all about Allyson Felix’s workout and diet plan!
