Fueling Your AFT: A Soldier's Nutrition Guide

You can train perfectly for 12 weeks and still underperform on AFT day if your nutrition is off. Food is the fuel your body needs to perform strength events like the deadlift and endurance events like the two-mile run — often back to back.

Daily Macronutrient Targets

For a soldier in active AFT training, a general starting point:

• Protein: 0.8–1.0g per pound of bodyweight. Protein repairs muscle tissue broken down during training. Prioritize chicken, eggs, lean beef, Greek yogurt, and legumes.
• Carbohydrates: 2–3g per pound of bodyweight on training days. Carbs are your primary energy source for the SDC, HRP, and 2MR. Oats, rice, sweet potatoes, and fruit are excellent sources.
• Fat: 0.4–0.5g per pound of bodyweight. Healthy fats from avocados, nuts, olive oil, and fatty fish support hormone production including testosterone.

Pre-Test Day Fueling

Night before: Eat a balanced, carb-moderate dinner. Avoid anything new or heavy that might upset your stomach. Pasta, rice bowls, or a simple chicken and vegetable meal work well.

Morning of test (2–3 hours before):

• Oatmeal with banana and a spoonful of peanut butter
• Two scrambled eggs on whole grain toast
• Low-fat yogurt with granola and berries

Avoid high-fiber foods (broccoli, beans) and excessive fat on test morning — both slow digestion and can cause GI discomfort mid-test.

Hydration

Dehydration of even 2% of bodyweight measurably impairs endurance performance. Protocol:

• Drink 16–20 oz of water 2 hours before the test.
• Sip 6–8 oz between events if time allows.
• In hot/humid conditions, add electrolytes (sodium, potassium) to your pre-test hydration.
• Avoid caffeine if it causes anxiety or GI issues — if it helps you focus, limit to 100–200mg.

Post-Test Recovery Nutrition

Within 30–60 minutes of completing the AFT (or a hard training session), consume:

• 20–40g of protein (whey shake, chocolate milk, or chicken)
• Fast-digesting carbs (banana, white rice, sports drink)

This "anabolic window" is when your muscles are most primed to absorb nutrients and begin repair.

Foods to Avoid During Training Block

• Processed fast food (high inflammatory fats, low micronutrients)
• Excessive alcohol — dramatically impairs recovery and disrupts sleep quality
• Heavy meals within 3 hours of training
• Artificial trans fats (partially hydrogenated oils)

Track your energy levels, sleep quality, and performance using the AFT Calculator to see how nutritional changes correlate with your scores over time.