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PFT
Nutrition
Health
Responses: 20
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I used to be a triathlete and I've run marathons.....
The SGM is completely on point. So is everybody else for that matter.
In the three days before you need to eat well. Focus on carbohydrate loading with pastas and rice. Then the morning of (this is what I do) drink 6oz Gatorade, half a cup of coffee, and a bagel with peanut butter.
Rise earlier and eat earlier. This HUGE.
If the bagel is too much then try eating a sports gel in the morning and cut the fluids listed above in half.
(I've also been known to eat two MREs prior to bedtime three days in a row prior to bedtime in lieu of carbo loading .)
The SGM is completely on point. So is everybody else for that matter.
In the three days before you need to eat well. Focus on carbohydrate loading with pastas and rice. Then the morning of (this is what I do) drink 6oz Gatorade, half a cup of coffee, and a bagel with peanut butter.
Rise earlier and eat earlier. This HUGE.
If the bagel is too much then try eating a sports gel in the morning and cut the fluids listed above in half.
(I've also been known to eat two MREs prior to bedtime three days in a row prior to bedtime in lieu of carbo loading .)
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CPT (Join to see)
I will confirm this advice as well. I am an Exercise Physiologist by academics, and enjoy nutrition and long distance running myself. Most expert trainers will say, because it is backed by science, that carb loading is 3 days prior and tapers off leading up to the event. 3 days before a long race or hard endurance event you take in 20% more carbs than normal. The next day slightly less than 20%, etc. The night before is your lightest of your carb loading, focusing more on clean foods that will be easy on the digestive system. It takes your body a few days to store the carbs, which is why 3 days prior is key. Hydration is huge, and also takes a few days to build up. Waking up early before the test to get in some fluids, a small snack, and some light stretching a few hours before the event just polishes the process off.
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Don't try anything new. The day of the APFT is not the time to experiment. I like a good meal the night before and hopefully a good bowel clearing as well. The morning of I may do a carb drink a couple hours out then only water, and not filling up on either. Ensure you are hydrated but not full. Remember the events are not real endurance but are two, two minute muscle burn outs then two miles that won't (or shouldn't) be super long, not like a ten mile ruck or a half marathon, where carb loading is really needed starting days ahead of time.
Do your rock drills. If you can perform your practice PFT on a boiled egg and a Yoohoo and feel great after then more power to you and good luck. As you get older, the diet has to change too.
Do your rock drills. If you can perform your practice PFT on a boiled egg and a Yoohoo and feel great after then more power to you and good luck. As you get older, the diet has to change too.
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Half a bagel (or mini-bagel) with peanut butter...your body needs some fuel before working out.
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You need 100-200 cals to "jump start" your body. It's really not that much. As SGM Matthew Quick said, half a bagel with some peanut butter.
My pre-race (half & full marathon) routine is 1 bagel, 1 chocolate milk, 1 coffee, 3 hours before I run, and I time it so I can hit the bathroom BEFORE I run (I've got it down to a science).
The 2 days before are the really important days though. You need to make sure you have energy (carbs) in your system, electrolytes (salt), and you are properly hydrated. I don't know if the Army does Height & Weight on the same day as the APFT, but I'm UP about 4~ pounds on race day because of Water/Glycogen (Not a big deal because I trim previously), but it's something to be aware of.
Day before make sure to have a bag or chips or some fries. Don't overdo it, but a "bit" of salt can help with cramping. Eat a well balanced meal.
2 days before make sure you get lots of sleep and eat well.
My pre-race (half & full marathon) routine is 1 bagel, 1 chocolate milk, 1 coffee, 3 hours before I run, and I time it so I can hit the bathroom BEFORE I run (I've got it down to a science).
The 2 days before are the really important days though. You need to make sure you have energy (carbs) in your system, electrolytes (salt), and you are properly hydrated. I don't know if the Army does Height & Weight on the same day as the APFT, but I'm UP about 4~ pounds on race day because of Water/Glycogen (Not a big deal because I trim previously), but it's something to be aware of.
Day before make sure to have a bag or chips or some fries. Don't overdo it, but a "bit" of salt can help with cramping. Eat a well balanced meal.
2 days before make sure you get lots of sleep and eat well.
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Nothing , i usually knock down a apple flavored 5hour energy shot and im good to go lol
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The Night Before
The night before, eat a large meal full of fats, carbohydrates and proteins. Don’t plan your cheat meal the night before an APFT!
The Morning Of
Something small - a protein bar.
The night before, eat a large meal full of fats, carbohydrates and proteins. Don’t plan your cheat meal the night before an APFT!
The Morning Of
Something small - a protein bar.
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Honey sticks on your way to the track.
They provide natural sugars that will last the length of the 2-mile event.
They provide natural sugars that will last the length of the 2-mile event.
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SSG (Join to see)
So far so good! I’ve gotten in to a routine of eating a solid dinner, waking up an hour or so before the APFT and eating a granola bar with some water just to hold me over during the test.
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