What to Eat Before a CPAT for Peak Performance

October 28, 2025 •

5 min read

The Candidate Physical Ability Test (CPAT) is a standardized, pass/fail evaluation where candidates complete eight critical events in under 10 minutes and 20 seconds, wearing a 50-pound vest. Knowing what to eat before a CPAT is crucial, as proper nutrition can prevent fatigue and fuel the high-intensity, anaerobic demands of this physically strenuous test.

Quick Summary

Proper nutrition before the CPAT is essential for maximizing performance and endurance. This guide details optimal meal timing and specific food choices, focusing on carbohydrates for energy, lean protein for muscle support, and critical hydration. It provides practical advice on what to eat, what to avoid, and how to plan your meals according to your test time to ensure your body is fueled correctly without causing discomfort.

Key Points

Pre-load Carbohydrates: Increase your complex carb intake 2-3 days before the test to maximize muscle glycogen stores for sustained energy.
Time Your Meals: Plan meals and snacks around your test time, with your last major meal 3-4 hours prior and a light, carb-based snack 1 hour before.
Avoid Heavy, High-Fat Meals: Steer clear of greasy, high-fat, or high-fiber foods the night before and the day of your test to prevent digestive discomfort.
Stay Hydrated: Drink plenty of water in the days leading up to the test. Drink at least one liter an hour before the test if your stomach can handle it.
Stick to Familiar Foods: Do not experiment with new foods on test day. Only consume meals and snacks that you know your body tolerates well.
Limit Caffeine: Minimize or avoid caffeine and other diuretics on test day to prevent dehydration and jitters that can hinder performance.

Why Nutrition is Critical for CPAT Success

The CPAT is a demanding test that pushes your aerobic and anaerobic limits. The eight events, from the stair climb with added weight to the forcible entry, require a massive expenditure of energy. Your body's primary fuel source for high-intensity, short-duration activity is glycogen, which comes from carbohydrates. Without adequate glycogen stores, fatigue sets in faster, hindering your performance. Proper nutrition ensures these energy reserves are topped off and your digestive system is calm, preventing any discomfort or sluggishness that could impact your time.

The Golden Rules of Pre-CPAT Nutrition

Prioritize Carbohydrates: Your diet leading up to the test should be rich in complex carbohydrates to maximize glycogen stores. Good options include whole grains, fruits, starchy vegetables, and rice.
Focus on Lean Protein: While protein isn't your primary fuel for the test itself, it's vital for muscle recovery and repair during your training period. Including lean protein sources like chicken, fish, and eggs helps support your muscles without weighing you down with heavy, slow-digesting fat.
Hydrate, Hydrate, Hydrate: Dehydration is a guaranteed way to sabotage your performance. You should focus on consistent, adequate hydration in the days leading up to the test, and be sure to drink at least one liter of water an hour before the test, if you can tolerate it.
Practice Your Plan: Never try a new food or meal plan on test day. Experiment with different foods and timings during your training sessions to see what works best for your body.

Meal Timing and Strategies Based on Test Time

Your eating strategy depends heavily on when your CPAT is scheduled. Adjusting your meals ensures your body is fueled at the right time.

Morning Test (Before 10:00 a.m.)
- Night Before: Eat a normal-sized, high-carbohydrate, low-fat dinner. Think pasta with a light tomato sauce, rice with grilled chicken or fish, and plenty of vegetables. Avoid heavy, greasy meals like burgers or fried foods that can sit in your stomach and cause sluggishness.
- Morning Of: A very light, easily digestible breakfast is best. Options include a banana with a small handful of almonds, oatmeal, or a slice of toast with honey.
Midday Test (10:00 a.m. to 12:00 p.m.)
- Night Before: Follow the same guidance as the morning test. A carb-focused dinner will serve you well.
- Morning Of: You can have a more moderate breakfast than the early-morning testers, such as oatmeal or cereal with low-fat milk, a smoothie with fruit and a scoop of protein, or whole-grain pancakes with fruit. Aim to finish eating at least two to three hours before your start time.
Afternoon Test (After 12:00 p.m.)
- Night Before: Same high-carb, low-fat dinner plan.
- Morning Of: Eat a normal, balanced breakfast similar to the midday recommendations. A light lunch, such as a simple sandwich on whole-wheat bread with lean turkey, should be consumed about three hours before your test time.
- Pre-test Snack: Have a small, easy-to-digest carbohydrate snack, like a piece of fruit or a sports drink, one hour before the test to top off energy stores.

CPAT Fuel: What to Eat vs. What to Avoid

This table provides a quick reference for making smart food choices for your CPAT.


Food Category	Recommended Foods	Foods to Avoid	Reason to Avoid
Carbohydrates	Whole grains (oatmeal, brown rice), sweet potatoes, bananas, toast, pasta, fruits	High-sugar cereals, pastries, white bread	Causes blood sugar spikes and crashes; lacks sustained energy.
Protein	Lean chicken, turkey, fish, eggs, Greek yogurt	Red meat, sausages, fatty cheeses	Slows digestion and can cause a feeling of heaviness or discomfort.
Fats	Small amounts of nut butter, avocado, nuts	Fried foods, high-fat sauces, heavy dressings	Fat digests slowly and can cause cramps or sluggishness during exercise.
Fiber	Moderate amounts from fruits and vegetables	High-fiber foods like beans, lentils, broccoli	Can cause bloating, gas, or stomach cramps, especially right before a test.
Hydration	Water, sports drinks (as needed)	Sugary sodas, excessive caffeine, alcohol	Can cause dehydration, stomach upset, or frequent urination.

The Role of Pre-Test Hydration

Dehydration is one of the quickest ways to undermine your physical performance. Staying hydrated in the days leading up to your CPAT is essential for optimizing muscle function and regulating body temperature.

Pre-hydration: Aim to drink plenty of water throughout the day before your test. On test day, sip fluids rather than chugging a large amount at once.
The 1-Hour Mark: About an hour before the test, consuming at least one liter of water is recommended to ensure you are well-hydrated. If you are prone to nervousness, small, consistent sips are better than large volumes.
Electrolyte Balance: For longer, more strenuous tests or in hot weather, a sports drink can help replace electrolytes lost through sweat. However, water is sufficient for most candidates.

Example Meal Plans for CPAT Preparation

Morning Test (7:00 a.m. Start)

Evening Before (approx. 7:00 p.m.): A bowl of whole-wheat pasta with a tomato and basil sauce, a small piece of grilled chicken, and a side salad (with light dressing).
Test Day Breakfast (approx. 6:00 a.m.): A half banana or a small piece of toast with a glass of water.

Midday Test (11:00 a.m. Start)

Evening Before (approx. 7:00 p.m.): A burrito bowl with brown rice, lean grilled chicken, fajita veggies, and salsa. Avoid excessive beans or cheese.
Test Day Breakfast (approx. 8:00 a.m.): A bowl of oatmeal with a few berries and a small glass of juice.

Afternoon Test (2:00 p.m. Start)

Evening Before (approx. 7:00 p.m.): Baked salmon with a baked potato and green beans.
Test Day Breakfast (approx. 8:00 a.m.): Greek yogurt with a scoop of granola and berries.
Test Day Lunch (approx. 11:00 a.m.): A small serving of chicken noodle soup with whole-grain crackers.
Pre-test Snack (approx. 1:00 p.m.): An apple with a small amount of peanut butter.

Conclusion

Proper nutrition for the CPAT is not about a single "magic meal" but about a strategic plan that begins days in advance and culminates in a carefully timed, easy-to-digest meal on test day. By focusing on complex carbohydrates, lean proteins, and consistent hydration, you can ensure your body has the energy reserves it needs to complete the high-intensity, anaerobic events of the CPAT without the distraction of digestive issues. Listen to your body, practice your plan during training, and trust your preparation. Good nutrition is the final piece of the puzzle that will enable you to perform at your absolute best when it matters most.

Frequently Asked Questions

For an early morning CPAT, the best breakfast is a light, easily digestible meal. A half or whole banana, a piece of toast with honey, or a small bowl of oatmeal are all excellent choices. Avoid heavy, fatty, or high-fiber foods that could cause stomach upset.

Yes, increasing your complex carbohydrate intake in the 2-3 days leading up to your CPAT is beneficial. This strategy helps maximize your body's glycogen stores, providing the necessary fuel for the high-intensity demands of the test.

You should aim to have your last substantial meal 3-4 hours before your test time to allow for proper digestion. If needed, a light, small snack can be consumed 1 hour before the event for a quick energy boost.

On test day, avoid foods that are high in fat, excessive fiber, or are very heavy. This includes fried foods, greasy meats, large amounts of beans or lentils, and excessive cheese. These can cause digestive issues or make you feel sluggish.

It is generally advised to avoid caffeine and nicotine on test day. For regular caffeine drinkers, this can lead to withdrawal symptoms, but for most, it can increase anxiety, heart rate, and dehydration, which can negatively impact performance.

You should focus on consistent hydration in the days beforehand. On test day, it's recommended to drink at least one liter of water an hour before the test, if you can tolerate it without feeling full or needing the restroom too often due to nerves.

For an afternoon test, have a normal, balanced breakfast and a light lunch about three hours before the test. A small, carb-focused snack, like a piece of fruit or a sports drink, can be had about one hour before to top off your energy reserves.