On Friday I have a fitness test to take. The reason for the test is that I am a basketball official in the college and university ranks and they want to find out what officials are in the best of condition. The test is a shuttle run. I have to run 18 meters back and forth. During the run back and forth a beep goes at the beginning of the run, the beep is every six seconds, every minute the beep goes sooner every 5 seconds then 4 then 3 and so on until the person taking the test can not run anymore.
What I would like to know what is the best supplement to take the day of the run in order for me to try and get the best results in this run? Stamina stamina stamina. Please help. Looking forward to your help.
Carbos, carbos, carbos and a little caffeine. The drill you will be performing is anaerobic and carbohydrates should be high for 3 days prior to the test. Two hundred milligrams of caffeine (two 6 ounce cups of coffee or two 12 ounce cokes) less than 3 1/2 hours prior to the test will spare glycogen. Also, don’t exercise hard during the days prior to the test as this will deplete your glycogen stores in muscles.
There is no vitamin or mineral supplement that will help you at this late date. Since you are a male, I would assume that your iron stores are adequate as long as you aren’t losing blood or a vegan. Thiamin, riboflavin, and niacin would help long-term, but if you eat a variety of carbohydrates, you should get enough of these 3 B vitamins.
Remember to drink water about 20 minutes prior to the test and drink water during the test whenever you can.