What to Eat Before Your Candidate Fitness Assessment

It’s important to eat the right foods before your candidate fitness assessment to help you perform your best. Here are some suggestions of what to eat to help you ace the test.

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Why eat before your assessment?

It is important to have a meal before your assessment for a few reasons. First, you will perform better on the physical tests if you have eaten recently. Second, you will avoid feeling faint or lightheaded during the physical tests. Third, you will be less likely to experience cramps during the physical tests.

What to eat before your assessment?

performance. What you eat can affect how you perform both mentally and physically. That’s why it’s important to fuel your body with the right foods before your big day.

Here are some examples of what to eat for breakfast, lunch, and dinner the day before your assessment.

-Omelet with veggies and whole wheat toast
-Bagel with peanut butter and banana
-Yogurt with berries and granola

-Turkey sandwich on whole wheat bread with carrot sticks and an apple
-Salad with grilled chicken, avocado, black beans, and corn
-Soup and grilled cheese sandwich on whole wheat bread
-Curry rice bowl with tofu, veggies, and cashews

-Fish tacos with black beans, lettuce, tomatoes, avocado, and whole grain tortillas
-Spaghetti with lean ground beef, tomato sauce, and a side salad
-Grilled chicken breast, sweet potato fries, and steamed broccoli

How to eat before your assessment?

You should eat a light to moderate meal that is high in carbohydrates and low in fat, protein, and fiber. This will help you to have sustained energy throughout your assessment. It is important to drink plenty of water to stay hydrated. coffee or tea is also allowed, but avoid alcoholic beverages.

What not to eat before your assessment?

It is important to know what kinds of foods and drinks to avoid before your assessment in order to prevent any gastrointestinal issues or indigestion. The following items should be avoided before your assessment:
-Caffeine: Coffee, soda, energy drinks, etc.
-Dairy: Milk, cheese, yogurt, etc.
-Fatty foods: Fried foods, fast food, etc.
-Spicy foods: Hot peppers, salsa, curry, etc.
-Heavy meals: Large meals or meals high in proteins and fats

Tips for eating before your assessment

Your food choices before an assessment can impact your performance. Here are some tips to help you choose the right foods to eat before your assessment.

-Eat a light meal or snack 2-3 hours before your assessment.
-Eat complex carbohydrates such as whole grain bread, oatmeal, or rice for sustained energy.
-Include protein in your meal or snack for muscle repair and recovery.
-Avoid high fat foods which can slow down digestion and make you feel sluggish.
-Stay hydrated by drinking plenty of water throughout the day leading up to your assessment.

The night before your assessment

The night before your assessment, you should eat a light dinner. You don’t want to feel sluggish during your assessment, so avoid foods that are high in fat and fiber. Stick to lean proteins, complex carbs and plenty of water. Some good options include:
-Grilled chicken or fish
-Brown rice or quinoa
-steamed vegetables
-Whole grain bread

The morning of your assessment

You should eat a light breakfast the morning of your assessment. Don’t stuff yourself, but you’ll want to have enough energy to get through the day. A bowl of oatmeal or a protein shake are good options. Avoid sugary cereals or pastries. You don’t want a sugar crash midway through your assessment!

During your assessment

You will be asked to eat a light meal or drink during your assessment. This is to help ensure that you do not faint during the physical activity.

After your assessment

After you have completed your assessment, it is recommended that you eat a healthy meal or snack that contains complex carbohydrates, protein, and healthy fats. This will help to replenish your energy stores and help your body recover from the physical exertion of the assessment.


Whether you’re a new applicant or a seasoned Coast Guardsman, you have to perform your best on the Candidate Fitness Assessment (CFA). The CFA measures your cardiorespiratory fitness, muscular strength, endurance and body composition. It’s important to eat the right foods before the CFA so you can fuel your body and perform at your best.

There are three main things to keep in mind when preparing for the CFA:

1. Eat foods that will give you sustained energy.
2. Avoid foods that will make you feel sluggish or weighed down.
3. Make sure you’re hydrated.

The night before the CFA, eat a light dinner and avoid eating anything greasy or fried. You should also avoid eating high-fiber foods, as they can cause gastrointestinal distress. Instead, focus on eating complex carbohydrates and lean protein. Good options include grilled chicken or fish, quinoa or brown rice, roasted vegetables and fruit.

On the day of the CFA, eat a small breakfast that includes complex carbohydrates and protein. Some good options include oatmeal with berries and nuts, Greek yogurt with granola or a whole grain English muffin with peanut butter. Avoid eating anything that will give you a sugar high, as it will quickly lead to an energy crash.

Make sure to stay hydrated throughout the entire process by drinking water regularly. Avoid sugary drinks like soda or sports drinks, as they can actually dehydrate you.

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