Allyson Felix
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July 14, 2016 08:53 AM

Now headed to her fourth Olympic games, runner Allyson Felix knows how to fuel her body for optimum performance (and has six Olympic medals to prove it).

“I don’t worry about counting calories, carbs or fasting,” she tells PEOPLE. “I focus on my body’s needs to succeed, which are long-lasting energy, hydration and strong, lean muscles.”

When it comes to picking her meals for the day, Felix, 30, asks one simple question—”How does this food make me feel?”

“Nutritious food makes me feel good and perform well,” the 5’6″ sprinter says. “Processed and junk food makes me feel tired and bloated — not a gold medal feeling!”

Check out her daily food log below, and pick up the new issue of PEOPLE, on newsstands now, to read more about her diet.

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Hydration
36 oz. of water a day

Breakfast
Smoothie made with plain Greek yogurt, juice, banana, strawberries, mangoes, chia seeds and ice

WATCH THIS: Allyson Felix on Inspiring Female Athletes

Snack
Frozen grapes, about a sandwich-bag-full

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

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Snack
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

Total Calories: 1,505

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The Verdict:
Felix gets high praise for her “great” smoothie, says dietitian Keri Glassman of nutritiouslife.com, but she could leave out the juice. “She’s already getting sugar from the fruit and doesn’t need more in juice form.” The runner’s turkey and avocado sandwich for lunch is an “excellent combo” of healthy fat, protein and whole grains. “I love that she added spice, which is loaded with antioxidants!” Glassman says. She also gives an “A+” to Felix’s homemade guacamole, but advises swapping the tortilla chips for some veggies. And Felix could add some greens again to her dinner, which “would boost the health of this meal.” Glassman loved Felix’s berry-filled dessert to end the day, but overall thought she should be drinking more water. “Thirty-six ounces is low, especially for an athlete!”

NOTE: It is recommended that women eat at least 1,200 calories per day, and men eat at least 1,800 calories per day.

To learn more about all Olympic hopefuls, visit teamusa.org.  The Rio Olympics begin August 5 on NBC.

  • With reporting by ROSE MINUTAGLIO

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