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February 22, 2018 09:48 AM

In order to take home the gold at this year’s Winter Olympics, U.S. women’s hockey player Hilary Knight is all about healthy eating.

But the 5’11” forward tells PEOPLE she doesn’t believe in dieting.

“It’s not sustainable,” she says. “I believe in lifestyle changes to accommodate a healthy living.”

Given Knight’s intense training schedule, which is currently six days a week, Knight says she eats more calories in order to help her body recover.

The 28-year-old also drinks tons of water — more than 130 ounces when she is working out or on the ice.

Read on for a day of Knight’s meals, and for more, pickup a copy of PEOPLE, on newsstands now.

130 oz. of water

Oatmeal with maple syrup and walnuts; 12 oz. energy drink; banana

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Protein bar; apple slices

White bean chicken chili; mixed greens salad with vegetables and light dressing

Raspberry Greek yogurt with granola; 8 oz. of coconut water

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Pasta with mixed vegetables; 1 glass of cherry juice


Total Calories: 2,240

The Verdict: The plant and animal proteins in Knight’s chili at lunch and the variety of vegetables throughout the day give her “a nice mix of smart carbs, protein and produce to fuel her highly active lifestyle,” says Chicago-based dietitian Dawn Jackson Blatner. Also her after-dinner snack of popcorn “is a good choice when she’s feeling munchy at night because it is naturally a whole grain.” Plus, for anti-inflammatory benefits Knight could “sprinkle turmeric and black pepper on the popcorn,” says Blatner.

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

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