The Best Nutrition Tips Right Before a Military Fitness Test

The night before a military fitness test can be a swirl of emotions. Knowing what to eat -- and, just as importantly, what to avoid -- can add to that anxiety. Here is a question from a reader who is preparing to take a fitness test to enter a military diving program:

Stew, 

I have a fitness test in 5 days and will likely take a day off prior, but I was wondering if you have any advice on what I should eat the night before the morning test and for breakfast that day? Any foods to avoid? 

Thanks, 

Sam

Great question, Sam! When you're preparing for a fitness test, what you eat the night before can play a big role in your performance the next morning. Here's how I recommend you fuel up 24 hours prior to and the morning of the test:

The Night Before a Military Fitness Test

Focus your fuel on a meal that's rich in complex carbohydrates, moderate in lean protein and includes some healthy fats. Good choices include grilled chicken or fish, brown rice or sweet potatoes, and steamed vegetables. Eat fruit as dessert.

Read Next: Why Grip Strength and Leg Strength Are Key Indicators for Longevity

The carbs will help top off your energy stores (glycogen), which you will tap into during your test. I have always enjoyed salmon with sweet potatoes, along with a green leafy salad with tomatoes, cucumbers and shredded cheese on top. Eat one of your favorite fruits as dessert, and you have a solid fueling option prior to testing or other difficult physical training events.

Burrito bowls with not-so-spicy sauces are also a good option if you’re eating out.

INSERT VIDEO: TFR219 - Nick Barringer Talking Nutrition For Testing and Selection

Drink water throughout the day and evening, but don't overdo it right before bed. Proper hydration ensures your muscles and joints are ready, but you want to avoid waking up during the night several times.

The goal is to get a good night's sleep. Being "well-rested, well-tested" is the key to success with fitness testing.

What to Avoid the Night Before a Military Fitness Test

Don't try anything new the night before or on the day of the fitness test. If you want to experiment with many of the recommendations below, do so days or weeks before and test them out with a similar workout, preparing for the actual test. The last thing you want to do is try something new before the test that does not agree with your digestive system.

Don't eat as if it's your last meal. You are just taking a fitness test that lasts about 45 minutes, not competing in a triathlon. The biggest thing to focus on is enjoying normal meals that you have had before; avoid second helpings late into the evening that could interfere with sleep.

You want to stay away from high-fat, greasy and fried foods and also avoid dairy products if they are difficult for you to digest. These foods can cause stomach issues, bloating or disrupt your sleep. Finally, avoid desserts with sugar and alcohol, because they can leave you feeling sluggish in the morning.

What to Eat and Not to Eat on Test Day

Eat one to two hours before the test, giving your body time to digest what you have eaten..

If your test is early, keep it light and simple. Make sure you focus on carbs and protein. Try oatmeal with a banana and a scoop of peanut butter, or a couple of boiled eggs with whole-grain toast. I usually prefer bananas, peanut butter, and a scoop of honey to top off my morning carbs prior to the test.

Drink some water, especially if it is going to be hot and humid during your test. Sip, don't chug. During the test, bring a water-based drink with carbs and sugar (like juice or Gatorade) to sip between events to avoid bonking during the final event, when glycogen stores and blood sugar start to decline. The same rule applies as the night before: Avoid heavy, greasy foods.

I also recommend avoiding caffeine prior to the test. Pre-workout supplements have become popular, but I have found that artificially increasing your heart rate does not improve performance in high-repetition calisthenics, running and swimming tests. You will elevate your heart rate during the test. There is no need to increase it by another 10 to 15 beats per minute when trying to maintain a steady pace while running and swimming.

Final Tips for Fitness Test Preparation

If you're nervous, a small snack like a banana or half a granola bar is fine if you can't stomach a full meal. Stick with foods you know work for your body. Don't experiment with supplements or new routines right before the test. If you are going to experiment with these, do it weeks before the test.

Good luck on your fitness test. Preparation is key, and fueling your body right will help you perform at your best.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.