The Army Combat Fitness Test (ACFT) puts soldiers through a rigorous assessment of strength, endurance and mobility. As the Army modernizes its fitness standards, more is expected out of soldiers both physically and mentally. In this article we talk about Best Supplements for Enhanced ACFT Performance In 2024.
Optimizing nutrition and taking the right supplements is key to meeting the intense demands of ACFT events. The right supplements can enhance performance, speed up recovery between events and reduce injury risk.
This comprehensive guide examines the top science-backed supplements to consider adding to your regimen for excelling at the ACFT.
Whey Protein for Recovery and Muscle Building
Whey protein is regarded as the gold standard for post-workout nutrition. This complete protein contains high levels of the amino acid leucine, which directly stimulates muscle protein synthesis.
Multiple studies demonstrate that whey protein, when paired with resistance training, packs on significantly more muscle than training alone. More muscle means more strength and power to ace ACFT events like the deadlift or sprint-drag-carry.
Whey protein also hastens glycogen replenishment post-workout, helping you bounce back faster for the next grueling event. Aim for 20-40 grams of whey protein following your training sessions.
Creatine Monohydrate for Power and Capacity
Creatine is one of the most effective supplements for boosting high-intensity exercise capacity. It works by increasing stores of phosphocreatine in muscle tissue, providing additional ATP for short explosive efforts.
Research confirms creatine’s ability to significantly increase strength, power, muscle mass, and anaerobic endurance – all physical attributes needed to excel in the ACFT.
Creatine also enhances overall workout capacity. You’ll be able to train harder, longer, lift more weight, and push through more high-intensity sprints.
A daily dose of 5 grams is sufficient for most individuals.
Beta-Alanine to Buffer Muscle Acidosis
Beta-alanine is a precursor to carnosine, a compound that clears hydrogen ions from muscle tissue. This helps buffer acidosis – the “burn” during intense exercise when lactic acid accumulates.
By increasing muscle carnosine, beta-alanine supplementation allows you to train harder for longer before fatigue sets in. Multiple studies using doses from 3-6 grams show significant performance benefits in high-intensity sprints and interval training.
Beta-alanine offers a clear advantage for ACFT tests of anaerobic power like the sprint-drag-carry, leg tuck, and 2-mile run.
Caffeine for Energy, Focus and Fatigue Resistance
Caffeine is a potent stimulant known to enhance alertness, strength, and endurance. Multiple meta-analyses confirm caffeine’s impressive ergogenic effects.
Even small to moderate doses of 3-6 mg/kg taken 60 minutes pre-exercise are shown to significantly delay fatigue and enhance muscular endurance. Caffeine also enhances reaction time, motivation, and reduces perceived exertion.
With multiple exhaustive tests that require laser mental focus, caffeine is an ACFT staple. Time your dose to peak right as the test begins for maximum effect.
Sodium Bicarbonate to Buffer Lactic Acid
Similar to beta-alanine, sodium bicarbonate acts as a buffering agent – soaking up hydrogen ions before they decrease muscle pH. This too delays fatigue so you can complete more reps.
Studies show doses from 0.2 to 0.4 grams per kg taken 60-90 minutes before training can improve performance in high-intensity sprints and interval training by up to 6%.
This supplement must be tested beforehand as some people experience significant GI issues. But used strategically, it’s highly effective at enhancing anaerobic power.
Use Branched Chain Amino Acids (BCAAs) to help prevent muscle breakdown
BCAAs consist of the essential amino acids leucine, isoleucine, and valine. They play a direct role in muscle protein synthesis and slowing protein breakdown during intense training.
Unlike whey or casein, BCAAs are rapidly absorbed and deliver amino acids straight to muscle tissue. This makes them ideal for consuming during extended ACFT testing.
Just 5-10 grams of BCAAs during the test will help counteract muscle damage and depletion of energy stores. Maintaining strength and power as you move through each event.
Electrolytes to Stay Hydrated and Avoid Cramps
Dehydration and electrolyte imbalance are major performance saboteurs. Failing to adequately replace electrolytes lost through sweat can lead to impaired muscle function, cognitive decline, and painful cramping.
Events like the sprint-drag-carry and 2-mile run performed under load and stress mean heavy electrolyte losses.
Consume an electrolyte drink or powder like Skratch Labs Exercise Hydration Mix before, during and after the ACFT. This ensures stable hydration levels and electrolyte balance, crucial for peak power and endurance.
Omega-3s to Reduce Inflammation and Joint Pain
Omega-3 fatty acids like EPA and DHA found in fish oil and krill oil supplements deliver powerful anti-inflammatory and pain relief benefits.
By lowering systemic inflammation, omega-3s can lessen residual muscle damage and post-exercise soreness. This helps you recover faster so you come into the next test energized.
Omega-3s also reduce joint pain by lubricating cartilage and suppressing inflammatory compounds. Reduced pain leads to improved mobility during events such as the sprint-drag-carry and standing power throw.
Multivitamins to Fill Nutritional Gaps
Training for and performing the ACFT tasks significant demands on your body. Meeting increased needs for nutrients involved in energy production, muscle contraction, bone health, immunity and more is essential.
However, many soldiers fail to get adequate vitamins and minerals in their diets. High quality multivitamins ensure you get sufficient quantities of nutrients that tend to run low like B12, folate, zinc and magnesium.
Preventing subclinical deficiencies allows your body to function optimally. Supporting everything from energy levels to muscle strength and cognitive drive throughout testing.
The ACFT will challenge soldiers mentally and physically like never before. Carefully selected supplements that enhance power, strength, endurance, focus, recovery and injury resilience are invaluable tools.
Implementing a targeted, research-backed supplement protocol lets you train harder, bounce back quicker, and perform at your peak when it matters most. I hope you find this “Best Supplements for Enhanced ACFT Performance In 2024” article helpful.
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