Copy Allyson Felix's Race-Day Diet | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How Allyson Felix Fuels Up on Race Days

October 1, 2012 | Featured in the Fall 2012 Issue

Must See Nutrition Videos


Four-time Olympic gold medal-winning sprinter Allyson Felix may only weigh 120 pounds, but she burns up so much energy through training and competition that she maintains a diet of around 3,000 calories per day.

“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.”

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

The first meal of the day is key to fueling performance when you need to be at your best. Kim Stein, scientist at the Gatorade Sport Science Institute, recommends a good meal when 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.”

Felix’s go-to breakfast is “just oatmeal,” but on race day she bumps it up with extra 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 keeps Felix’s body flooded with nutrients and gives her the energy she needs to perform. “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 nutrient timing conforms to what experts like Stein recommend. “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 this meal in the morning and snack throughout the day to reap Olympic-sized benefits.

In the morning

Taking in carbs literally breaks your fast and provides the energy your muscles need to perform.

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

“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

15 minutes before competition

G Series Prime Energy Chews

New G Series Prime Energy Chews from Gatorade make pre-workout fuel easy and tasty. Available in orange, fruit punch or cool blue flavors, each pack of six chews contains 100 calories and 25 grams of carbs – plus B vitamins, sodium, potassium and other electrolytes. Consume before training and your body will be primed to perform.

$2 for a package of six chews, Gatorade.com

Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,316
Abby Wambach Will Do Whatever It Takes
Views: 2,195,250
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,816,575

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Load Up on These Foods at Your Backyard Barbecue

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Small Change, Big Difference: 5 Foods You Should Buy Organic

Terrible Toppings: The 5 Worst Things We Put on Food

10 Athlete-Approved, High-Protein Healthy Cereals

Where the Paleo Diet Falls Short

5 Delicious Ways to Make Junk Food Less Junky

The Case for Red Meat

5 Healthy Foods That Got a Bad Rap

6 Eating Mistakes That Undo Your Workouts

9 Athlete-Approved Peanut Butter Sandwiches

5 Foods That Are Stunningly High in Sodium

Brown Rice vs. White Rice: Does It Really Matter?

Healthy Eating at Restaurants: Decoding a Diner Menu

The Cheat Meal Day: Why It's Not So Smart

How Friends and Family Affect Your Food Choices

A Sneaky Food Additive Athletes Should Avoid

Spice Up Your Healthy Cooking With These Lively Combos

5 Ways to Fuel Your Early Morning Workout

Fuel Up Fast With 4 Smoothies From the New York Giants

Are You Eating Too Much Protein?

Healthy Makeovers for 3 Classic Meals

3 Fruits and 3 Vegetables Athletes Must Eat

The Best Foods for Digestive Health

How to Deal With Your Sugar Cravings

5 Non-Boring Ways To Eat Chicken

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

5 Nutritional Power Combos for Athletes

5 Protein-Packed Recovery Shakes

11 Food Services That Deliver Ready-Made Nutritious Meals

10 Easy Ways to Eat Real Food

You Should Eat the Peel of These 12 Fruits and Vegetables

The Boston Cannons'

How Undereating Can Make You Gain Weight

7 Foods That Are Ruining Your Workouts

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

5 'Healthy' Side Dishes That Are Worse Than French Fries

Salad Showdown: Which Greens Are the Healthiest?

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The 6 Worst Foods for Athletes

6 Healthy Foods You're Overeating

5 Ways Junk Food Can Mess With Your Head

5 'Good Foods' That Might Be Bad for You

Why You Need Dietary Fiber

Healthy (and Unhealthy) BBQ Ideas For Athletes

4 'Bad Foods' That Might be Good for You

Living Near Fast Food Could Increase Your Odds of Obesity

How to Eat Organic Without Breaking the Bank

12 Foods Every Athlete Should Eat