French Canadian bodybuilder Lauralie Chapados claimed her first Ms. Bikini Olympia title in 2024. She’ll battle for her fourth Arnold Classic Bikini International crown in early March in Columbus, OH.
Chapados’ current cardio routine is 35 minutes in the morning and another 30 at night. Weekly check-ins with her coach, Kim Oddo, help her fine-tune her diet and training. In a video update, Chapados weighed 144 pounds, but her goal is to be 138 pounds by January 25th.
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Fasted Cardio Fuel
Chapados follows a structured morning routine of fasted cardio and mobility work, sometimes opting for a cold plunge. Her pre-breakfast fuel? A performance-packed beverage with a fat burner, glutamine, carnitine, and half a squeezed lemon.
One theory is that avoiding food or drink that raises blood sugar before exercise, particularly after an overnight fast, burns more fat. Research has found that low to moderate-intensity exercise in a fasted state causes greater fat oxidation than non-fasted exercise. However, the research is mixed. (1)(2)
Breakfast of Olympians & Snacks for the Road
The highlight of Chapados’ morning is her bodybuilding pancakes, made from egg whites, spinach, 25 grams of oats, vanilla, and a little Stevia. Chapados uses glyphosate-free oats, as they don’t make her feel bloated. On the side, she scoops 40 grams of avocado for healthy fats.
Chapados whipped up a batter with 50 grams of pumpkin puree, 50 grams of protein powder, and a tablespoon of peanut butter to fuel on the go. She uses rice cakes as a carb base.
Chapados’ Meal Prep Hacks
Whether you’re an Olympia champ or aspire to a dream body, meal prepping is key to consistency. Chapados shows how easy it is with her simple pre-workout and post-workout meals.
First, Chapados tossed a half-pack of chicken breasts in a crock pot with water to cook. This helps dilute the seasoning and controls her sodium intake. She cuts the rest of the chicken breasts into halves, pats them dry, and sprinkles salt and pepper. Then, Chapados pan-grills the chicken breasts for two minutes per side, then adds a little water, letting it dissolve. That’s done.
Next, Chapados seasoned a pack of ground turkey with her preferred spices, salt and pepper, then browned it on the stovetop. Her proteins are ready. Chapados grabbed a large sweet potato, poked holes, and microwaved it using the potato setting. She then assembled her meals.
Training, Dinner, & Pre-Bedtime Macros
Before training, Chapados combines 80g of white rice for fast energy, 4 ounces of ground turkey, and veggies with seasonings. The champ doubled down on energy with a cocktail of pre-workouts and a hydration packet. She recharged with 70 grams of sweet potatoes, half chicken breast, and some green beans post-workout.
Chapados ate a large chicken salad to satiate a few hours later, then scrambled eggs on a tortilla with tea, magnesium, and vitamin D before bed.
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Reference
- Rothschild, J. A., Kilding, A. E., & Plews, D. J. (2020). What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients, 12(11), 3473. https://doi.org/10.3390/nu12113473
- Slater, T., Mode, W. J. A., Pinkney, M. G., Hough, J., James, R. M., Sale, C., James, L. J., & Clayton, D. J. (2022). Fasting Before Evening Exercise Reduces Net Energy Intake and Increases Fat Oxidation, but Impairs Performance in Healthy Males and Females. International journal of sport nutrition and exercise metabolism, 33(1), 11–22. https://doi.org/10.1123/ijsnem.2022-0132
Featured image: @lauraliechap on Instagram
