What to eat before a 5K erg test for peak performance

January 8, 2026 •

3 min read

Research shows that consuming a pre-workout snack can significantly improve aerobic performance, making proper fueling critical for success. This guide covers exactly what to eat before a 5K erg test to ensure your body has the energy it needs to push through the demanding anaerobic effort and finish strong.

Quick Summary

Properly fueling for a 5K erg test requires timing and strategic food choices to top off glycogen stores. The best approach involves consuming a balanced meal 2–4 hours prior, followed by an easily digestible high-carb snack closer to the test.

Key Points

Timing is Crucial: Eat a moderate, high-carb meal 2–4 hours before the erg test and a smaller, easily digested snack 30–60 minutes before.
Focus on Carbs: High-intensity 5K erg tests primarily use muscle glycogen, so prioritize easily digestible carbohydrates for fuel.
Avoid High-Fiber and Fat: High-fiber, high-fat, and spicy foods can cause digestive issues during a high-intensity effort; stick to low-fiber options.
Stay Hydrated: Sip water consistently in the days leading up to the test, and moderate your intake in the hours just before to avoid bloating.
Practice Your Fueling Plan: Never experiment with new foods or drinks on test day; only consume items you have already tried during training to avoid unexpected stomach problems.
Know What to Avoid: Stay away from overly sugary drinks or snacks that cause energy crashes and heavy dairy products that are slow to digest.

The Importance of Pre-Test Fueling

A 5K erg test, which typically takes between 15 and 25 minutes for most athletes, is a high-intensity anaerobic effort that primarily relies on your muscle's stored carbohydrates, or glycogen. Without adequate fuel, your performance will suffer, leading to premature fatigue and a slower time. Proper nutrition beforehand ensures your glycogen stores are topped off, providing a readily available energy source for maximum power and endurance throughout the test. This is not about 'carbo-loading' in the marathon sense, which is unnecessary for this duration, but about ensuring your body isn't running on empty.

Timing Your Pre-Erg Nutrition

When you eat is just as important as what you eat. The goal is to provide your body with fuel at the optimal time for digestion and absorption, without causing stomach discomfort during the test itself.

2–4 Hours Before: The Foundation Meal

This is the time to eat a solid, balanced meal that is high in carbohydrates, moderate in protein, and low in fat and fiber. This meal provides a slow and steady release of energy and allows plenty of time for digestion. Do not try any new or unusual foods on test day; stick to what you have practiced with during training to avoid any surprises.

Example meal ideas:

A bowl of oatmeal with a banana and a drizzle of honey.
A plain bagel with a light spread of jam or nut butter.
Rice with grilled chicken and a small side of steamed vegetables.
Toast with peanut butter and sliced banana.

30–60 Minutes Before: The Final Top-Off

If you need a quick energy boost closer to the test, opt for a small, easily digestible, high-carbohydrate snack. The key here is to stick to simple carbs that provide a rapid energy spike without weighing you down.

Example snack ideas:

A small banana.
Energy chews or a sports gel (practiced beforehand).
A small handful of dried fruit.
A few rice cakes with a little honey.

Recommended Foods and What to Avoid

Choosing the right foods is critical to prevent digestive issues and maximize energy delivery. Focus on simple, low-fiber carbs, moderate protein, and minimal fat and spicy foods.


Foods to Choose	Why They Work	Foods to Avoid	Why They are Problematic
Oatmeal	Provides slow-release carbs and is easy on the stomach.	High-Fat Foods (e.g., fried foods, pizza)	Slows digestion and can cause bloating or stomach cramps.
Bananas	Offers quick energy and potassium to prevent muscle cramps.	High-Fiber Foods (e.g., beans, raw vegetables)	Can cause gas, bloating, and stomach upset during intense exercise.
Plain Bagel / Toast with Jam	Simple, fast-digesting carbohydrates to top off glycogen stores.	Dairy Products (e.g., heavy cream sauces, cheese)	Can be difficult to digest and cause stomach distress for some athletes.
Rice Cakes / Plain Pretzels	Easy-to-digest carb sources for a quick boost.	Excessive Sugar (e.g., candy, soda)	Leads to a rapid sugar crash and can leave you feeling drained mid-test.

The Role of Hydration

Proper hydration is essential for optimal performance during an erg test. The process should begin long before the test itself. Sip water regularly throughout the days leading up to the test. In the 2–3 hours before the test, drink 17–20 ounces of fluid, and take sips in the final hour to stay comfortable.

For most 5K erg tests, water is sufficient. For intense sessions or those lasting over an hour (a longer erg piece, not a 5K test), a sports drink with electrolytes may be beneficial, but again, practice this during training first. Excessive fluid intake just before the test can cause stomach sloshing and trips to the bathroom.

Conclusion: Fuel Smart for Your Best Time

Success on the 5K erg test is a combination of physical preparation and smart nutrition. The right fuel at the right time ensures your body is primed to perform. Prioritize simple, easily digestible carbohydrates 2–4 hours before the test, and consider a small, high-carb snack closer to the start time if needed. Just as important is avoiding foods that could cause digestive upset, such as high-fat, high-fiber, and spicy options. Practice your fueling strategy during training to find what works best for you, and never experiment on test day. By focusing on smart, consistent fueling, you can confidently approach the erg and be ready to post your best possible time.

For additional insights into sports nutrition, consulting a sports dietitian can help fine-tune a strategy tailored to your needs.

Frequently Asked Questions

Eat a familiar, balanced dinner high in complex carbohydrates, moderate in protein, and low in fat. Good options include pasta with a lean sauce, rice with grilled chicken, or sweet potatoes and a lean protein.

No, a traditional carb-loading strategy is not necessary for a 5K erg test, which typically lasts less than 90 minutes. A slightly higher carbohydrate intake than usual over the day or two before is sufficient.

If your test is early, have a good carb-rich dinner the night before. In the morning, focus on a light, easily digestible carb snack like a banana or toast with jam 30–60 minutes before the test. Hydrate well.

Avoid high-fat foods (fried items), high-fiber foods (beans, heavy raw veggies), spicy meals, and excessive sugar. Also, avoid heavy dairy products and alcohol.

If you are accustomed to it, a small cup of coffee 30–60 minutes before the test can boost alertness. Avoid large amounts, as excessive caffeine can cause jitters and stomach upset.

For most, it's not essential. However, if you practice with them during training and know your body tolerates them well, a single gel just before the test can provide a rapid carb boost.

Practicing your fueling strategy during training is crucial to determine what foods and timing work best for your body. This prevents unwelcome digestive surprises and builds confidence on test day.

Drink water consistently throughout the day before the test. Aim for around 17–20 ounces of fluid 2–3 hours before, and just take sips as needed in the final hour. Avoid chugging a large amount of water right before.