Sprinter Allyson Felix: Six-Time Olympic Gold Medalist Credits Diet and Training for Rio 2016 Olympic Success

Photo Credit: Imaginechina / Splash News
Allyson Felix

Photo Credit: Imaginechina / Splash News

Six-time Olympic gold medalist Allyson Felix is the most decorated track and field athlete in American history; so if you want to be better than the rest, take a look at Allyson.

Felix’s diet plan is consistent and a key component of what makes her one of the top athletes in the world. Getting the most out of her training is important so she’s got what it takes when she steps out in competition, so Allyson Felix’s pre-workout meal needs to give her the fuel she needs, while Felix’s favorite snacks help keep her moving throughout her intense training sessions.

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Allyson Felix

Photo Credit: Imaginechina / Splash News

Allyson Felix Diet Plan: Pick a Routine and Run with It

Routine is a key part of Felix’s success. She starts every day with a coffee (with milk and sugar) not for the caffeine kick, but because it’s part of her routine. Top-level athletes work like clockwork, so routine is essential in breeding results.

Allyson Felix’s pre and post workout snacks are also part of a routine that she uses to time and fuel her intense training sessions, which take place six days a week.

Because she hits the track in the morning, Allyson Felix’s pre-workout snack is also her breakfast. She keeps her meal small and nutrient dense, opting for a serving of oatmeal and some fruit. This meal is full of fiber and complex carbohydrates to help her stay energized, supply a steady stream of glycogen to her muscles and keep her feeling full. In addition to enhancing her performance on the field, these selections are also very good for her heart health.

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A photo posted by Allyson Felix (@af85) on

Because Allyson Felix’s training is almost non-stop and very intense, she doesn’t really have time for big meals—they will slow her down. So a couple of hours after breakfast she’s eating some snacks to top up the tank. Some of her favorites include raw nuts, fruit and granola bars. These all work to provide quick energy to keep up with the training demands.

Meals like lunch and dinner are light, too, typically something like a salad with fish or chicken.

All of the food she eats are nutrient-dense and provide tools to build muscle, get stronger and maintain high-energy levels.

Allyson Felix’s Training Helped Her Get to the Podium

There’s no doubt that Allyson Felix’s favorite exercise is stepping up to the top of the podium—something she did twice during the Rio Olympics (she also won a silver medal)—but to even get that opportunity a lot of hard work goes in.

A photo posted by Allyson Felix (@af85) on

Allyson Felix’s Olympic training schedule reportedly consisted of six days of training a week, for 4.5 hours per day. Her workouts were split between track work in the morning and strength/power training in the afternoon.

Track sessions typically involve intervals to work on speed and resistance runs to work on speed and strength. Resistance runs can be preformed by running up a hill and pulling a sled or parachute.

A photo posted by Allyson Felix (@af85) on

A photo posted by Allyson Felix (@af85) on

When she hit the gym she’d focus largely on Plyometrics to help build quick reaction time and power, which helps her get around the track. Moves like vertical leaps, squat jumps and box jumps are part of her training routine.


Sources:
Bruno, A., “Olympic Sprinter Allyson Felix’s Go-To Pre-Workout Meal,” Shape web site, August 16, 2016; http://www.self.com/food/2016/08/olympic-sprinter-allyson-felixs-go-to-pre-workout-meal/, last accessed August 23, 2016.
Wade, J., “Allyson Felix training and diet regime,” Motley Health web site, 2013; http://www.motleyhealth.com/athletes/allyson-felix-wins-womens-200m-final-in-berlin-2009, last accessed August 23, 2016.