Bikini Olympia Champion Lauralie Chapados’ First Full Week of Consuming for 2025 Olympia Prep

Meal One — Breakfast

• Energy — 360
• Protein — 30 grams 
• Carbs — 43 grams 
• Fat — 13 grams

Lauralie Chapados begins her day with fasted cardio. A research printed in The British Journal of Diet demonstrated that fasted cardio can improve fats oxidation, enhancing grownup physique composition. (1)

Earlier than hitting the fitness center, Chapados prepares breakfast consisting of pancakes, chocolate chips, 40 grams of IsoJect whey protein, peanut butter, powdered sugar, darkish maple syrup, hen, and 30 grams of oats (all components are non-GMO). She credit utilizing oats to eight-time Determine Olympia Cydney Gillon, stating the model she makes use of has been a recreation changer. Chapados couldn’t digest oatmeal nicely final 12 months.

Meal Two

• Energy — 358
• Protein — 28 grams
• Carbs — 22 grams
• Fats — 15 grams

Chapados’ second meal options jasmine rice and French inexperienced beans or lettuce, which support digestion. She contains shredded hen, floor turkey, virgin olive oil, and pink pepper flakes. Cucumbers support digestion and hydration. 

Chapados sometimes takes a pre-workout complement along with her meals however saves it throughout coaching to reinforce train efficiency and reduce fatigue. (2)

Meal Three — Pre-Exercise

• Energy — 353
• Protein — 30 grams
• Carbs — 26 grams
• Fat — 14 grams

Earlier than heading to the fitness center, Chapados prepares floor turkey, 4 ounces of hen, 2.5 ounces of avocado, shredded lettuce, hazelnuts, natural cucumber, three ounces of Japanese candy potato, and a splash of salt for style.

Chapados provides vegetable broth freed from added flavors, sugar, or thickeners. Hazelnuts are excessive in antioxidants and include wholesome fat that may profit coronary heart well being. (3)

Meal 4

• Energy — 215 energy
• Protein — 20 grams
• Carbs — 18 grams
• Fat — 7 grams

Chapados’ post-workout meal contains salad, hen breast, cucumbers, and yams. (4)

Meals 5 & Six 

• Energy — 295
• Protein — 34 grams
• Carbs — 19 grams
• Fat — 7 grams

Chapados’ dinner includes egg whites, peanut butter, and bread. She prefers sleeping with a full abdomen. She retains tea close by to quell night-time cravings. Her hack for curbing cravings is scraping her tongue along with her toothbrush when brushing her tooth and utilizing mouthwash.

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References

1. Vieira, A. F., Costa, R. R., Macedo, R. C., Coconcelli, L., & Kruel, L. F. (2016). Results of cardio train carried out in fasted v. fed state on fats and carbohydrate metabolism in adults: a scientific assessment and meta-analysis. The British journal of vitamin, 116(7), 1153–1164. https://doi.org/10.1017/S0007114516003160 
2. Kaczka, P., Batra, A., Kubicka, Ok., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, Ok., & Zając, T. (2020). Results of Pre-Exercise Multi-Ingredient Complement on Anaerobic Efficiency: Randomized Double-Blind Crossover Research. Worldwide journal of environmental analysis and public well being, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
3. Di Renzo, L., Cioccoloni, G., Bernardini, S., Abenavoli, L., Aiello, V., Marchetti, M., Cammarano, A., Alipourfard, I., Ceravolo, I., & Gratteri, S. (2019). A Hazelnut-Enriched Food regimen Modulates Oxidative Stress and Irritation Gene Expression with out Weight Acquire. Oxidative drugs and mobile longevity, 2019, 4683723. https://doi.org/10.1155/2019/4683723 
4. Uchida, M., Park, J., Fujie, S., Hosomi, Ok., Horii, N., Watanabe, Ok., Sanada, Ok., Shinohara, Y., Mizuguchi, Ok., Kunisawa, J., Iemitsu, M., & Miyachi, M. (2024). Impact of resistance coaching and hen meat on muscle energy and mass and the intestine microbiome of older ladies: A randomized managed trial. Physiological studies, 12(12), e16100. https://doi.org/10.14814/phy2.16100

Featured picture: @lauraliechap on Instagram