What should I eat for my fitness test?

So, I've got a big all day fitness test to do on tuesday which is going to be quite tough and I was wondering what would be good to eat the day before and the day of the test. The test will comprise mainly of a running, a bleep test and press ups, pull ups etc.

I was thinking that all day Monday (tomorrow) I'd try to eat lots of rice, pasta and chicken and drink plenty of milk and water. The day of the test I'll have more pasta and then bananas on the bus going there (it doesn't start straight away so I'll have a couple if hours to digest) and then during the day, chicken sandwiches, bananas, maybe a mars bar for the sugar boost and of course plenty of water.

Does this make much sense? I don't know too much about these things so and advice is very welcome.

your day-before plans look solid enough, so that's fine.

on the day just make sure you're fuelled up properly in the morning. a beep test only lasts for a few minutes and you won't have time to 'bonk' like if you were cycling for a few hours. it's a test of aerobic ability, not endurance. eat a little if you're hungry, but don't overeat, just enough to keep your energy levels up.

if you eat too much you run the risk of feeling sluggish while your body digests everything, particularly with running.

also maybe grab some isotonic drinks (powerade or lucozade sport - not the ordinary fizzy lucozade) to keep your electrolyte levels up.

I would do he whole carb loading thing on the day before. Remember that eating loads of carbs makes you lethargic/sleepy.

On the day I would focus on eating something high fat and high protein. Protein gives you a feeling of fullness for longer without feeling bloated or lethargic. Fat will give you slow release energy.

If you are gonna have something sugary, it being something with high fat will help the energy boost last longer. Remember a sugar rush does not last long, if you time it badly you could end up being MORE tired for your tests.

It maybe better to have a sugary energy drink to have actually during/in between tests, to give you a boost for when you are already tired.

I would also reccommend that today you have a day of complete rest, and have a long nights sleep too.

I'm afraid I'm gonna have to offer advice on the total opposite end of the spectrum to DFP....
Don't eat anything that you wouldn't usually consume (nerves, adrenaline and new food do not work whatsoever).

If you eat any foods high in fat or protein, then all of your blood will be circulating around the stomach - as fats and protein take longer to digest - and will not be available to the exercising muscles.... This leaves you with an awful feeling of acidity, and the need to blow chunks.
Eat some starchy carbs in the morning - maybe your usual cereal or a couple of slices of toast as you may normally have. Just have an extra scraping of jam, or a few more spoonfulls of cereal so that you are consuming more energy, but not anything alien.
Don't be tempted to nail too much protein! About an hour before your test - get a handful of dried fruit down you or a banana. You don't want too much food in your stomach, especially with the type of activity you'll be doing!
Keep it all "lubed" up with water - and you'll be on to a winner.
Good luck mate

I would do he whole carb loading thing on the day before. Remember that eating loads of carbs makes you lethargic/sleepy.

On the day I would focus on eating something high fat and high protein. Protein gives you a feeling of fullness for longer without feeling bloated or lethargic. Fat will give you slow release energy.

If you are gonna have something sugary, it being something with high fat will help the energy boost last longer. Remember a sugar rush does not last long, if you time it badly you could end up being MORE tired for your tests.

It maybe better to have a sugary energy drink to have actually during/in between tests, to give you a boost for when you are already tired.

I would also reccommend that today you have a day of complete rest, and have a long nights sleep too.

Epic Fail ^

I'm afraid I'm gonna have to offer advice on the total opposite end of the spectrum to DFP....
Don't eat anything that you wouldn't usually consume (nerves, adrenaline and new food do not work whatsoever).

If you eat any foods high in fat or protein, then all of your blood will be circulating around the stomach - as fats and protein take longer to digest - and will not be available to the exercising muscles.... This leaves you with an awful feeling of acidity, and the need to blow chunks.
Eat some starchy carbs in the morning - maybe your usual cereal or a couple of slices of toast as you may normally have. Just have an extra scraping of jam, or a few more spoonfulls of cereal so that you are consuming more energy, but not anything alien.
Don't be tempted to nail too much protein! About an hour before your test - get a handful of dried fruit down you or a banana. You don't want too much food in your stomach, especially with the type of activity you'll be doing!
Keep it all "lubed" up with water - and you'll be on to a winner.
Good luck mate

Epic Win ^

Also to chime in my 2 pence worth, correct electrolyte levels are paramout to optimum performance, and magnesium deficiency is one of the most common afflictions in modern society, luckily magnesium levels are slower to decline in the blood stream than other electrolytes so they don't need to be topped up quite as often, 4-5 hours before I would recomment consuming a banana, a handful of hazelnuts and a quarter of a teaspoon full of salt, all three combined will provide you with potassium, sodium, and magnesium in ample amounts (3 key electrolytes for athletic performance).
For correct hydration you need to make sure you start the day before and keep it up until the test, the night before I would also recommend consuming a large avocado, or two decent size ones, as they are an excellent source of potassium (important electrolyte), and they are high in L-Carnitine, an important amino acid, which acts as a pre-cursor to fat burning a catalyst for fatty acid utilization in the blood stream, an energy potentiator, and also improves cellular energy in the brain, great for aiding in preventing that horrible feeling of mental burnout during exercise.

PCP you'll pass the test.

High fat and high protein? He's not trekking through the Arctic for 3 months.

Normal amounts for you of carbs and protein with some electrolyte drink ftw.

PCP you'll pass the test.

Amphetamines FTW.

Also to chime in my 2 pence worth.............

+1 CJ, well worth the 2 pence.

Amphetamines FTW.

• 100's of eggs.
  

eat what you like to eat. pastas are good but keep the fat down to a minimum as this hinders and clogs up the burning of stored carbs. Also drink plenty of water when you eat as this is vital to help take on your carb load. Also being hydrated will be needed to burn off your stored carbs. Also consider that you can only store 75g ish of carbs at once so stuffing yourself with gigantic portions of pasta is pointless. again drink water whilst you eat! hope this helps.
goodluck!

eat what you like to eat. pastas are good but keep the fat down to a minimum as this hinders and clogs up the burning of stored carbs. Also drink plenty of water when you eat as this is vital to help take on your carb load. Also being hydrated will be needed to burn off your stored carbs. Also consider that you can only store 75g ish of carbs at once so stuffing yourself with gigantic portions of pasta is pointless. again drink water whilst you eat! hope this helps.
goodluck!

Again, not that I like being a pedant, but you are off the mark on a few points there mate, fatty meals or large amounts of fat hinder the absorption of carbs, not the burning of stored carbs, stored carbs are largely unaffected (or glycogen if you want to use the correct term). You are right about one thing though, large amounts of water are paramont for optimum glycogen transport in the blood stream, proper hydration, or even moderate hyper hydration volumizes cells enabling them to effectively carry more glycogen to your muscles, (this is one of the reasons so many cell volumizers are touted as supplements to athletes amongst many other ones).

Your statement specifying a specific amount of carbs can only be stored by everyone is false, this is like saying your body can only absorb 30g of protein in one sitting, another false statement, in fact your body/my body/lots of peoples bodies are capable of utilizing far more in one sitting, but this is entirely dependent on what stress or workload the body is put under.
Carb consumption depends entirely on timing as with a lot of food consumption when attempting to follow a diet that enhances athletic performance, the best time to pile in the carbs (eat shit loads of them) is first thing in the morning, and immediately post workout, but you want different types of carbs at different times of day, first thing in the morning the ideal is a small amount of simple (high GI) carbs, followed shortly afterwards by a shed load of complex carbs (low GI), complex carbs are fibrous carbs such as oats and so on, which are digested slowly, and maintain stable insulin levels which means they are stored more efficiently and less likely to be turned into fat, (since you don't need carbs to hit your blood stream quickly when you are sitting on your arse at work or in bed etc).

Now the reasoning behind cramming plenty of carbs into your body first thing in the morning, is because your body is in a fasted state, which means it is also very receptive to certain things, more so than it would normally be during the day when you have food in your stomach for a few hours, and one of the best things you can do at this point is spike insulin levels to help improve absorption of the food consumed shortly afterwards, this is easily done with some simple carbs, increased insulin levels massively improve the utilization of whatever nutrients are consumed in this state. The same can be said for post workout food, you want fast acting protein (the best of which is hydrolyzed when protein isolate) and fast acting carbs (again the best of which I would say is HRS hydrolyzed rice syrup, amazing stuff!) BOTH of which spike insulin levels significantly, so whatever meal is consumed 45-60 minutes later will be far better absorbed than it would be if you simply just ate when you finished training, you can also use insulin potentiators, BCAA, EAA and various other supplements, but I think my post is long enough already ;)

I've greatly enjoyed your recent posts on nutrition and training/weights CJ, and PB. and learned a fair bit from it myself, thanks!

and people say this forum is full of poseurs who no nothing about sport.

Real Poser Man, "Fit or Fat" was a good book about the body's energy systems I read fookin' years ago and covers some of the stuff Crazy is talking about.. if you're into this kind of thing. I'm not sure how accurate it would be nowadays since it was written in the 80s or something but he appears to have updated it.

The Ultimate Fit or Fat: Amazon.co.uk: Bailey: Books

Before diving head first into the trenches I consume my normal amount of chicken, rice, bananas, egg whites and carry with me a little snack pack of beef jerky. I then wash it all down with a glass of oh-so-salty-but-tasty Diarolyte.

you joining the police or something?

Thanks for the advice everyone, I passed so that's great. Thankfully I ain't joining the filth, I'm joining royal marines.

Congrats. Good luck in the marines.