Journey to a Title Defense: Lauralie Chapados’ Meal Prep Secrets
As she gears up for her first title defense at the 2025 Olympia, three-time Arnold Classic champion Lauralie Chapados shares invaluable insights into her meal prep and fitness routine. Known for her impressive physique and results, Chapados illustrates how thoughtful nutrition and fasted cardio can optimize performance.
Understanding Fasted Cardio
Before diving into her daily meals, it’s essential to understand fasted cardio. Chapados kicks off her mornings with a cardio session before breakfast, a practice backed by a study in The British Journal of Nutrition. This approach enhances fat oxidation, making it a favorite among bodybuilders striving for optimal body composition.
Tip for Beginners: Consider starting your day with a light workout on an empty stomach, gradually increasing intensity as your body adjusts.
Lauralie’s Nutritional Blueprint
Chapados follows a meticulous macro breakdown, focusing on balance to support her training regime:
- Total Calories: 1,581
- Proteins: 142 grams
- Carbohydrates: 128 grams
- Fats: 55 grams
Meal One: Energizing Breakfast
- Calories: 360
- Protein: 30 grams
- Carbs: 43 grams
- Fats: 13 grams
Her breakfast features a hearty mix of pancakes, IsoJect whey protein, and oats—an ingredient she credits for its digestibility.
Cooking Tip: For a deliciously nutritious start, try incorporating protein-rich oats in your breakfast routine.
Meal Two: Nutritious Lunch
- Calories: 358
- Protein: 28 grams
- Carbs: 22 grams
- Fats: 15 grams
For lunch, Chapados combines jasmine rice with chicken and greens. This meal is not just tasty; it supports digestion—key for those serious about their wellness journey.
Quick Insight: Greens can help with hydration and are an excellent way to fill up without excess calories.
Meal Three: Pre-Workout Fuel
- Calories: 353
- Protein: 30 grams
- Carbs: 26 grams
- Fats: 14 grams
Prior to training, Chapados opts for a mix of ground turkey, chicken, and nutrient-dense sweet potatoes. This blend offers sustained energy, ensuring she’s ready to hit her workout hard.
Advice for Fitness Enthusiasts: Prioritize high-quality protein alongside complex carbs before workouts for optimal energy levels.
Post-Workout Recovery
- Calories: 215
- Protein: 20 grams
- Carbs: 18 grams
- Fats: 7 grams
Chapados’ post-workout meal consists of salad, chicken breast, and yams—perfect for muscle recovery.
Dinner Delights
- Calories: 295
- Protein: 34 grams
- Carbs: 19 grams
- Fats: 7 grams
Her evening fare combines egg whites with peanut butter and bread for a satisfying finish to the day. Plus, she has tricks to manage nighttime cravings, like using her toothbrush!
Key Takeaways for You
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Start with Fasted Cardio: If your goal is fat loss or improved body composition, consider integrating fasted cardio into your routine.
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Balance Your Macros: A balanced approach with adequate protein, carbs, and healthy fats supports both performance and recovery.
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Stay Hydrated: Utilize veggies as both a hydration source and a means to keep meals low-calorie yet filling.
- Listen to Your Body: Customize your meal prep based on your personal digestive preferences—like Chapados did with oats.
Inspiring Your Fitness Journey
Whether you’re just starting or are an experienced gym-goer, following structured meal plans and understanding your nutrition can lead to impressive results. Take a page from Lauralie Chapados’ playbook—dedication, balance, and knowing your body are crucial in the journey toward fitness excellence. Every small choice adds up to significant changes, so embrace the process!
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Bio: Talia brings a background in health journalism and holistic living to help readers live better, one tip at a time.