Tips for preparing for the APFT
What to eat and avoid
1. Stay hydrated
The hardest part of preparing for a PT test is the most intuitive. Staying properly hydrated seems like such a simple task that it is often overlooked. There is much more to staying hydrated than drinking water. The first suggestion is not to drink too much water. Drinking large amounts of water in a short period of time will flush the body of necessary electrolytes. Once the electrolytes have been washed out, there is nothing in your body to keep you hydrated. The salts help retain water. This is not to say that you should consume a ton of salt. Too much salt will have the opposite effect. Eat something with a little salt while you drink your water. I recommend a banana for every three glasses you drink. If you’re going to drink Gatorade the night before a physical therapy test, do so in moderation. Large amounts of sugar and salt will only dehydrate you. Gatorade should only be drunk after a workout to replenish lost fluids and electrolytes. If you really want the best hydration drink possible, go out and buy Pedialyte. I know it’s for kids and not as sweet as Gatorade, but it’s designed to hydrate quickly. It’s expensive, but a large bottle will do the trick.
2. Don’t “carb load”
There is a common misconception that eating a large amount of carbohydrates the night before a workout will give you more energy the next day. This could not be further from the truth. When your body breaks down large amounts of carbohydrates, it will process them to store energy or fat. This process also uses a large amount of energy. The energy boost will come from meals eaten within two to five hours, depending on what you eat. Carbohydrates break down faster than other forms of food. If eaten about 4 hours before exercising, they can be very helpful. Unfortunately, PT tests are scheduled for 6 am. Getting up at 1:30 to eat is not a good solution. Sleep is much more important than a little boost of energy. The other problem with eating a lot of one particular is that your body can’t process it all. This causes more waste to be generated. I’ll let you guess how a large amount of residue would affect you on the day of a PT test. Since you’re not going to get up at one and you don’t have to load carbs, what should you do? Eat a moderately balanced meal with protein, vegetables, and some carbohydrates.
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