What to Eat Before ACFT?

In preparation for the demanding Army Combat Fitness Test (ACFT), the importance of a well-balanced and strategic pre-test nutrition plan cannot be overstated. Fueling your body with the right nutrients before the ACFT is crucial to optimize performance and endurance. This article explores the ideal pre-test meal options, considering a balance of carbohydrates, proteins, and fats to provide sustained energy.

Delving into the science of nutrition and its impact on physical performance, we’ll guide you through smart food choices that promote stamina, strength, and mental focus during the ACFT. Whether you’re a seasoned soldier or a recruit, understanding what to eat before the ACFT is key to achieving peak performance.

What Should Soldiers Eat:

1) Basic Diet for Marine Corps Training:

Proteins play a crucial role in muscle repair and development, so lean sources like chicken, fish, and legumes are recommended. Healthy fats, found in nuts, avocados, and olive oil, contribute to overall well-being. Adequate hydration is paramount, given the strenuous nature of military exercises. Incorporating a variety of foods ensures a broad spectrum of nutrients, enhancing soldiers’ resilience and performance during training.

2) Pregame Meals for Sprinters:

Sprinters require explosive energy and swift muscle contraction, making their pregame meals a critical component of their performance. Ideally, a pre-sprint meal should be consumed 2-3 hours before the event. Emphasizing easily digestible carbohydrates, such as oatmeal or whole grain bread, provides a quick source of energy. Including lean proteins, like eggs or yogurt, supports muscle function.

Additionally, a small amount of healthy fats can contribute to sustained energy release. Hydration is key, and athletes should consume water leading up to the event.

Avoiding heavy or high-fiber foods minimizes the risk of discomfort during the sprint. Overall, a well-tailored pregame meal enhances the sprinter’s ability to generate maximum power and speed when it matters most.

3) Meal Plan for Distance Runners:

Distance runners face the challenge of sustained endurance, requiring a specialized meal plan to fuel their prolonged physical efforts. The foundation of their diet should be complex carbohydrates, such as whole grains, sweet potatoes, and quinoa, providing a steady release of energy. Including a moderate amount of lean proteins supports muscle preservation during extended runs. Healthy fats, obtained from sources like nuts and olive oil, contribute to overall energy reserves.

Hydration is crucial, and runners should maintain fluid intake throughout their training and events. To prevent the depletion of electrolytes, consider incorporating sports drinks or electrolyte-rich foods. Timing is crucial, with a pre-run meal consumed 3-4 hours before and a smaller snack 30-60 minutes prior [2].

Post-run nutrition should focus on replenishing glycogen stores and facilitating muscle recovery, making a combination of carbohydrates and proteins vital. Tailoring a meal plan to the specific needs of distance runners ensures sustained energy levels and optimal performance throughout their demanding training routines.

Why Is It Important To Eat Healthy Before ACFT?

The Foundation of Peak Performance:

Fueling the Engine:

Your body is akin to a high-performance engine, and the fuel you provide it directly impacts its performance. Eating healthy before the ACFT ensures that your body has the energy and nutrients required for optimal functioning.

Sustained Energy Levels:

The ACFT is not just a sprint; it’s a series of physically demanding tasks that require sustained energy. Consuming a balanced meal before the test helps regulate blood sugar levels, preventing energy crashes and fatigue during critical moments.

Enhanced Cognitive Function:

Nutrition doesn’t just influence physical performance; it significantly affects cognitive function. A healthy pre-ACFT meal supports mental clarity, focus, and decision-making skills, crucial for successfully navigating the test’s challenges.

Components of a Healthy Pre-ACFT Meal:

Lean Proteins:

Incorporate lean protein sources such as chicken, turkey, or fish. Protein is essential for muscle repair and growth, helping your body endure the physical stress of the ACFT [3].

Complex Carbohydrates:

Opt for complex carbohydrates like whole grains, sweet potatoes, or brown rice. These provide a steady release of energy, ensuring endurance throughout the various ACFT events.

Healthy Fats:

Include sources of healthy fats like avocados, nuts, or olive oil. Fats play a role in joint health and can contribute to sustained energy levels.

Hydration:

Pre-hydration is crucial. Drink water consistently throughout the day leading up to the ACFT. Proper hydration supports cardiovascular health and aids in temperature regulation during physical exertion.

Electrolytes:

In cases of intense exercise or if you’ll be in a hot environment, consider incorporating electrolytes through sports drinks or natural sources like coconut water to maintain proper fluid balance.

The Importance of Timing:

Night Before Preparation:

Begin the pre-ACFT nutrition plan by having a well-balanced dinner the night before. This ensures that your body has sufficient fuel reserves for the upcoming challenges.

Breakfast of Champions:

Never underestimate the power of a nutritious breakfast. Aim to consume a mix of proteins, carbohydrates, and healthy fats to kickstart your metabolism and provide sustained energy.

Pre-Test Snacks:

If the ACFT is later in the day, include small, easily digestible snacks like fruits, yogurt, or energy bars in the hours leading up to the test. This prevents hunger without causing discomfort.

Psychological Impact:

Confidence Boost:

Knowing you’ve nourished your body with the right nutrients fosters confidence. This positive mindset can significantly impact your performance, helping you tackle the ACFT with determination.

Stress Reduction:

Proper nutrition can help manage stress. When your body is well-fueled, it is better equipped to handle the physical and mental stress associated with the ACFT.

Individualizing Your Approach:

Personalized Nutrition:

Every individual’s nutritional needs are unique. Experiment with different foods during training to understand what works best for your body.

Consider Dietary Restrictions:

If you have dietary restrictions or specific nutritional needs, plan your pre-ACFT meals accordingly. Consult with a nutritionist if necessary to tailor a plan that aligns with your requirements.

How to Eat for the ACFT:

1) The Night Before:

To ensure you wake up energized and ready for the ACFT, it’s essential to fuel your body with a balanced dinner. Here are three nutritious options to consider [4]:

Garlic Roasted Salmon with Brussel Sprouts:

• Salmon is rich in omega-3 fatty acids, promoting cardiovascular health and reducing inflammation;
• Brussels sprouts offer vitamins, minerals, and fiber, supporting overall well-being;

Baked Chicken with Vegetables:

• Lean protein from chicken aids in muscle repair and growth;
• A variety of vegetables provides essential vitamins and minerals for optimal functioning;

Creamy Avocado Pasta:

• Avocado adds healthy fats and creaminess to the dish;
• Whole-grain pasta provides complex carbohydrates for sustained energy;

2) The “Champion Breakfast” Before:

A substantial breakfast is crucial for sustained energy throughout the ACFT. Here are four power-packed breakfast options:

Banana, Carrot & Oat Protein Muffins:

• Combining protein from oats and eggs with the natural sugars of bananas provides a balanced start;
• Carrots add vitamins and antioxidants;

Whole Wheat Oatmeal Pancakes:

• Whole-wheat flour and oats offer complex carbohydrates;
• Top with berries for added vitamins and antioxidants;

Yogurt and Berry Breakfast Parfait:

• Greek yogurt provides protein, while berries contribute essential vitamins and antioxidants;
• Add granola for crunch and additional energy;

Egg Muffins:

• Eggs are a complete protein source, aiding in muscle repair;
• Incorporate vegetables for added nutrients;

3) Snacks During the ACFT:

Maintaining energy levels during the ACFT is vital. Portable, easily digestible snacks can help you power through. Consider these three options:

Sliced Tomato With Feta Cheese and Olive Oil:

• Tomatoes provide hydration and antioxidants;
• Feta cheese adds protein and healthy fats;

A Half Banana With Dried Fruit:

• Bananas offer a quick energy boost from natural sugars;
• Dried fruits provide concentrated nutrients;

Banana Oat Bars:

• Oats contribute sustained energy;
• Bananas add natural sweetness, and the bars are easy to carry;

4) Ideas of snacks between ACFT events:

Choosing the right snacks between Army Combat Fitness Test (ACFT) events is crucial for maintaining energy levels and sustaining performance [5].

Here are some ideas for nutritious and easily portable snacks that can help you refuel and stay energized during the ACFT:

Trail Mix:

A mix of nuts, seeds, and dried fruits provides a good balance of healthy fats, proteins, and carbohydrates. It’s a convenient and calorie-dense snack.

Energy Bars:

Choose bars with a good balance of protein and carbohydrates. Look for options with minimal added sugars and ingredients that provide sustained energy.

Greek Yogurt with Berries:

Greek yogurt is rich in protein, and adding berries provides antioxidants and natural sugars for quick energy. Consider portable yogurt tubes or small containers.

Banana with Nut Butter:

Bananas offer a quick energy boost from natural sugars, while nut butter adds healthy fats and protein. Consider pre-packaged nut butter pouches for convenience.

Cheese and Whole Grain Crackers:

Cheese provides protein and healthy fats, and whole-grain crackers offer complex carbohydrates. It’s a satisfying and easy-to-carry snack.

Homemade Protein Balls:

Create your energy balls with ingredients like oats, nut butter, honey, and protein powder. They are easy to make ahead of time and provide a quick energy boost.

Dried Fruit and Nuts:

A combination of dried fruits and nuts is a portable and energy-dense snack. Be mindful of portion sizes to avoid excessive calorie intake.

Vegetable Sticks with Hummus:

Carrot and celery sticks paired with hummus provide a refreshing and nutritious option. Hummus is a good source of protein and healthy fats.

Cottage Cheese with Pineapple:

Cottage cheese is a high-protein snack, and pineapple adds natural sweetness. Consider pre-portioned containers for convenience.

Hard-Boiled Eggs:

Hard-boiled eggs are a portable source of protein. They can be prepared in advance and easily consumed between events.

Smoothie Pouches:

Prepare smoothie pouches with a mix of fruits, yogurt, and protein powder. Blend them in advance, freeze them, and grab one for a refreshing and nutritious option.

Whole Grain Pretzels with Hummus:

Whole grain pretzels offer carbohydrates, and hummus provides protein and healthy fats. It’s a satisfying and crunchy snack.

Apple Slices with Cheese:

Pairing apple slices with cheese provides a combination of natural sugars, fiber, protein, and healthy fats.

Jerky:

Choose lean jerky options like turkey or beef for a protein-packed and portable snack. Ensure it’s low in added sugars and sodium.

Rice Cakes with Nut Butter:

Rice cakes are a light and easily digestible source of carbohydrates. Top them with nut butter for added protein and healthy fats.

What To Eat After the ACFT?

Recovery nutrition is essential to replenish glycogen stores, repair muscles, and kickstart the recovery process. Here are 3 post-ACFT meal options [6]:

Protein-Packed Chicken Salad:

• Grilled chicken provides high-quality protein for muscle repair;
• Include a variety of colorful vegetables for essential vitamins and minerals;

Quinoa and Veggie Bowl:

• Quinoa offers a complete protein source;
• Load the bowl with vegetables for fiber and antioxidants;

Smoothie with Protein and Greens:

• Blend protein powder, leafy greens, and fruits for a nutrient-packed recovery drink;
• Add yogurt or milk for additional protein and creaminess;

How To Build Healthy Eating Patterns During The ACFT Training:

Exclude Sodium, Saturated and Trans Fats, Added Sugars:

Sodium:

• High sodium intake can lead to bloating and water retention, impacting overall performance;
• Opt for fresh, whole foods, and limit processed and packaged snacks;

Saturated and Trans Fats:

• Saturated fats contribute to cholesterol levels, while trans fats are associated with cardiovascular issues;
• Choose lean protein sources, such as poultry and fish, and opt for healthier cooking methods like grilling or baking;

Added Sugars:

• Excessive sugar intake can lead to energy spikes and crashes, affecting your training consistency;
• Read food labels carefully, and limit sugary beverages and processed sweets [7];

By excluding these harmful elements, you create a nutritional foundation that supports overall health and enhances your ability to perform optimally during ACFT training.

Portion Control:

Balanced Meals:

• Divide your plate into portions of protein, carbohydrates, and vegetables;
• This ensures a well-rounded mix of nutrients without overloading on any particular food group;

Listen to Hunger Cues:

• Pay attention to your body’s signals of hunger and fullness;
• Avoid eating until you’re overly full, which can lead to discomfort during training;

Mindful Eating:

• Eat without distractions, savoring each bite;
• This helps prevent mindless overeating and promotes a healthier relationship with food;

Portion control is not about deprivation but about fostering a sustainable approach to eating that supports your training goals.

Drink More Water:

Hydration and Performance:

• Dehydration can impair physical performance and hinder recovery;
• Aim to drink at least eight glasses of water a day, adjusting based on your activity level and climate;

Replace Sugary Beverages:

• Choose water over sugary drinks to stay hydrated without unnecessary added calories;
• Herbal teas or infused water can add flavor without compromising health;

Pre- and Post-Workout Hydration:

• Hydrate adequately before, during, and after training sessions;
• Electrolyte-rich drinks may be beneficial for intense or prolonged exercises;

Drinking more water is a simple yet powerful strategy to enhance your body’s efficiency during ACFT training and support overall health [8].

Treat Yourself Sometimes:

Moderation:

• Occasional treats can be a part of a healthy eating pattern;
• Enjoy your favorite indulgences in moderation, without guilt;

Scheduled Treats:

• Plan designated days for treats rather than succumbing to impromptu cravings;
• This helps maintain control while still satisfying your taste buds;

Mindful Indulgence:

• When treating yourself, savor each bite;
• Mindful indulgence allows you to enjoy the experience without overdoing it;

Including occasional treats in your diet can contribute to a balanced and sustainable approach to healthy eating, making your journey through ACFT training more enjoyable [9].

FAQ:

1. What should you eat before your PT test?

Focus on a balanced meal rich in carbohydrates, proteins, and healthy fats. Avoid heavy or greasy foods that may cause discomfort during the test.

2. How do you prepare the day before the ACFT?

Ensure proper hydration, eat nutrient-dense meals, get adequate rest, and mentally visualize your performance to enhance preparedness.

3. How do you get better at ACFT?

Incorporate a mix of strength training, cardiovascular exercises, and skill-specific drills. Consistency is key to improving overall fitness.

4. How do you recover from ACFT?

Prioritize rest, hydrate, and consume a post-exercise meal rich in protein and carbohydrates. Stretching and foam rolling can aid in muscle recovery.

5. How long should you rest before running the ACFT?

Aim for 48-72 hours of rest before the ACFT to allow your body to recover and perform at its best.

6. Is pizza good before a PT test?

While pizza may not be the ideal choice due to its high-fat content, opting for a well-balanced meal with lean proteins and carbohydrates are recommended.

7. Can you walk during the ACFT?

The ACFT is designed to assess various physical abilities, including cardiovascular endurance. Walking is allowed during specific events.

8. Do you eat breakfast before PT?

Yes, eating a balanced breakfast before PT is important for providing your body with the energy it needs to perform optimally.

9. Should you drink water before the ACFT test?

Hydration is crucial. Drink water before, during, and after the ACFT to maintain peak performance and support recovery.

10. Can you drink coffee before ACFT?

Moderate caffeine intake can enhance alertness and performance. However, avoid excessive consumption that may lead to dehydration.

11. How many days should you rest before the ACFT test?

Aim for 48-72 hours of rest before the ACFT to ensure your body is adequately recovered and ready for the physical demands.

12. How do you warm up for the ACFT test?

Incorporate dynamic stretches, light cardio, and specific event-related drills to prepare your muscles and joints for the upcoming challenges.

13. What are the risks of ACFT?

Risks include overtraining injuries, muscle strains, and exhaustion. It’s crucial to listen to your body, follow proper form, and allow adequate recovery.

14. Should you stretch before the ACFT test?

Yes, dynamic stretching before the ACFT helps improve flexibility and reduces the risk of injury. Save static stretching for post-exercise.

15. What are the best carbs for pre-workout?

Opt for complex carbohydrates like whole grains, fruits, and vegetables to provide sustained energy for your workout.

16. Should you take Ibuprofen before the ACFT?

It’s advisable to avoid taking pain relievers before the ACFT, as they may mask pain and increase the risk of injury. Consult with a healthcare professional if needed.

17. How do you warm up for ACFT?

A comprehensive warm-up includes dynamic stretches, light aerobic activity, and specific event-related drills to prepare your body for the test.

18. How heavy are the kettlebells for the ACFT?

Kettlebell weights vary by gender and fitness level. Refer to the ACFT standards to determine the appropriate weight for your category.

19. Can you wear a brace for the ACFT?

Yes, you are allowed to wear braces for support during the ACFT. Ensure they comply with regulations and do not hinder your performance.

Useful Video: ACFT Nutrition series video 03, Proper Nutrition

References:

1. https://www.jbsa.mil/News/News/Article/2020259/eating-right-will-improve-acft-score-says-army-dietitian/
2. https://www.o2x.com/5-nutrition-strategies-for-the-acft/
3. https://www.mopsnmoes.com/blog/how-to-eat-for-the-acft
4. https://www.army.mil/article/228421/eating_right_will_improve_acft_score_says_army_dietitian
5. https://www.armytimes.com/news/your-army/2019/10/28/maxing-the-acft-how-to-fuel-your-body-for-the-test/
6. https://guardyourhealth.tumblr.com/post/125180927033/10-best-pre-apft-meal-options
7. https://www.dummies.com/article/academics-the-arts/study-skills-test-prep/armed-services/how-to-eat-right-to-pass-the-acft-283740/
8. https://www.military.com/military-fitness/fueling-strategies-army-combat-fitness-test
9. https://www.livestrong.com/article/554738-protein-or-carbs-the-day-before-the-army-apft/