Have you ever noticed that when you take a fitness test, your individual scores are much better than your scores when tested together? It could be a conditioning issue, but it’s more likely a low blood sugar issue.
A new study in Endocrine Reviews examines “Carbohydrate Intake in Exercise Metabolism and Physical Activity” and compares a low-carb diet to a high-carb diet. Here’s a question that illustrates how this research can help you:
Steve, I recently bought a Navy PST [Physical Screening Test]. While I usually do well in swimming and calisthenics, the runs at the end are worse than my normal runs (when fresh). I think it’s a fuel problem, but what do you suggest? I usually don’t eat a lot of carbs, because I’ve been on a keto diet for a few months and have lost over 20 pounds. what do you think? Thank you, Victor.
While the research focused on athletes competing in events lasting two to three hours or more, the concept still holds true for high-intensity fitness tests, such as the 500-yard swim (8-9 minutes), maximal push-ups (80-100), sit-ups 80-100, and pull-ups, 20; Then run 1.5 miles in 9 minutes. These are the types of advanced scores you should try depending on the job you’re looking for (SEAL, Special Warfare Combat Crew, Explosive Disposal/Divers, Rescue Swimmer, Special Operations Corps).
Fuel with carbohydrates
To reach this level of fitness, you need consistent training and carbohydrates that are compatible with your digestive system. I usually go with a banana and juice before the exam and drink the juice between the five Navy PST events. I found that once I started doing this, my scores in individual events were close (within 5%) to freshman attempts. No longer did I crash in the last half of a 1.5 mile run, 1-2 minutes off my normal time.
Your task is to continue training continuously and with special focus to get used to the test. Swim first. Always start your swim with a 500-yard warmup. Because on the day you take the test for real, you can calm your “pre-game jitters” and nerves, “500-yard swim: This is my warm-up.” Then, pass your speed, pass your race. Check out the 50-50 swimming exercise to help with this type of condition.
Combine running with pushups, situps and pullups
A testing ground section can be prepared while you test your carbohydrate sipping strategy during a workout that is similar to the test. Do push-ups, sit-ups and pull-ups, then run. This can be a combination of pyramid, superset or max rep set workouts in what I call a perfect PST training week. It will teach you how to run after the upper body pump and how to transition from calisthenics to running cycles using a proven strategy that I call the PST transition. It will also help the running feel more normal when you do transition exercises during the 10-minute interval before you run.
Here’s why fuel matters and what this study shows
In simple terms, eating or drinking carbohydrates such as fruit and juice helps you perform better during exercise. Originally, scientists thought it was mainly because carbohydrates prevent your blood sugar from dropping too low and protect your brain. Later, people believed that the depletion of carbohydrates stored in your muscles made you feel tired, but they often overlooked the role of low blood sugar in fatigue. Here are the benefits of adding carbohydrates before and during sustained activity:
- Stabilizes blood sugar
- Maintains brain function
- Delays central nervous system shutdown
Think of it as a very neurological need: when blood sugar drops, the brain senses danger and signals the body to reduce effort. We’ve all referred to that “bony” feeling after a workout as “muscle failure,” but it’s the brain that takes care of the body. Feed the brain – fuel the body!
When your blood sugar drops during exercise (called exercise-induced hypoglycemia or EIH), you’re more likely to stop, even if you still have muscle and liver energy left (glycogen). Eating/drinking carbohydrates during exercise keeps your blood sugar stable, helps your body manage energy better and allows you to last longer, even if your muscles are low on stored carbohydrates.
Surprisingly, athletes who eat mainly protein and fat, with little carbohydrate, can still perform well, but the timing of the carbohydrate before and after the fitness test is key.
Overall, the main reason to eat carbohydrates during exercise is to avoid low blood sugar, especially during long workouts or when your body is not good at making new sugar. While you may think that others are better, this is not the case. Maintaining 15-30 grams of carbohydrate per hour is a logical dose for longer events and maximal effort fitness tests that typically last 45-60 minutes.
Find the carbs that work best for you during workouts, not during your exams. Often times, many people add various things from carbohydrate supplements to caffeinated pre-workout supplements for the first time on test day that they have never done before. This usually results in digestive discomfort or worse in the case of caffeine.
Want to learn more about military life?
Whether you’re considering joining the military, looking for fitness and basic training tips, or want to keep up with military life and benefits, Military.com has you covered. Subscribe to Military.com for military news, updates and resources delivered directly to your inbox.
#Steve #Running #gas #Navy #PST