When it comes to high-performance training, success isn’t just built in the gym—it’s also forged in the kitchen and through daily habits. As we take on this cycle of programming with the “Tubeman” as our benchmark, the right fuel and consistent preparation can make all the difference. To help you crush every session and show up ready to dominate test day, we’ve put together a simple daily checklist and a “day of” nutrition guide designed to support the remainder of progressions left in this cycle. In addition, we have provided three sample days of food to help you navigate what your food could look like on the day of your re-test, depending on when you are retesting (morning, mid-afternoon, or evening). 

Daily Checklist

✔ Consume your daily hydration target.

👉 Take your body weight and convert to ounces and then divide that number in half as a starting point for a minimum number of ounces to consume per day. Even small amounts of dehydration can affect your performance.

✔ Shoot for 7-8 hours of sleep per night.

👉 Think “dark, cool, and consistent”. Great recovery starts with great sleep.

✔ Consume a serving of complex carbohydrates at each meal. At the grocery store, grab 4 complex carb options for main meals and 2-3 simple carb options for training snacks.

👉 Whole grain breads, pastas, starchy vegetables, legumes, are some great fiber-rich foods. 

👉 Training snacks – fruits, applesauce pouches, rice cakes, toast with jam.

Tubeman Progression Day

✔ Up to 30 minutes before you start your conditioning piece, consume quick-absorbing carbohydrates – 20-30g for females, 30-40g for males.

👉 Consider soft or liquid options to avoid gut distress.

✔ Reminder: Sip, don’t chug before or during exercise.

👉Drink just enough to satisfy thirst but you also don’t want a lot of liquid squishing around in your stomach.

✔ After your conditioning piece, within 30 minutes consume both protein and carbohydrates

👉25g protein and 30-50g carbs for males.

👉30g protein and 30-50g of carbs for females.

*If you’re a Master’s athlete, bump up your protein by 5-10g.

Bonus Tip:

✔ Keep a food log of the carbohydrates you use and which sit best on your stomach. You won’t have to keep this log forever, but it can help make a better framework for fuel choices!

Optimize Your Re-test Day

General Nutrition Principles

• Eat your main pre-test meal 2-3 hours before testing
  
• Focus on easily digestible carbs + some protein
  
• Avoid heavy fat and high-fiber foods near test time
  
• Hydrate consistently all day (not just before testing) and the day(s) prior
  
• Post-test: eat carbs + protein within 30-60 minutes

DifferenT Between Body Types

If You’re Testing in the Morning (7–9 AM)

If you plan to retest your workout in the morning, the food you eat the day before plays a significant role in your performance. Since you’ll have limited opportunity to fuel up right before the test, your body will be relying heavily on the energy stores you’ve built up from the previous day’s meals. Prioritizing quality carbs, adequate protein, and hydration throughout the day before, especially at dinner, can help ensure you’re ready to perform at your best.

Day Before:

• Focus on balanced meals and hydration
  
• Dinner: High-carb with lean protein (e.g., rice, chicken, veggies)
  
• Optional bedtime snack: banana + nut butter or yogurt + berries
  

Test Day:

5:30–6:00 AM – Light Pre-Test Meal

• 1 slice sourdough toast + peanut butter + banana
  or
  
• Small bowl of oats with honey + blueberries
  
• 16–20 oz water (optional: pinch of salt or electrolytes)
  

7:00–9:00 AM – Test

Post-Test (30–60 min):

• Protein smoothie (banana, oats, whey, almond milk)
  or
  
• Eggs, toast, and fruit
  
• Continue hydration
  

Rest of Day: Eat balanced meals with plenty of carbs and protein 

If You’re Testing in the Mid-Afternoon (1–3 PM)

Testing in the mid-afternoon offers more flexibility. While your meals earlier in the day, particularly breakfast and lunch, play a significant role in fueling your workout, what you ate the day before still contributes to your overall energy levels and recovery. Think of it as a blend: having a solid nutrition base from the previous day, then topping it off with smart choices earlier on test day, sets you up for a strong performance.

Sample Day:

7:30–8:00 AM – Breakfast:

Scrambled eggs + sweet potato + toast or oats

Fruit

Water + electrolytes

11:00 AM – Early Lunch (2–3 hrs pre-test):

Grilled chicken sandwich on sourdough + apple

Water

12:30–1:30 PM – Optional Snack (30–60 min before):

• Applesauce pouch
  
• Rice cake with honey
  
• Small electrolyte drink
  

1:00–3:00 PM – Test

Post-Test:

• Protein shake + pretzels OR protein bar + fruit
  
  
• Later dinner: rice bowl with protein and vegetables
  

If You’re Testing in the Evening (5–7 PM)

For those retesting in the evening, the meals you eat earlier that same day are your biggest performance drivers. Your body has had plenty of time to recover and refuel, so the emphasis shifts away from the day before and toward what you’re consuming on test day itself. Focus on steady, balanced meals leading up to your session, especially lunch and a pre-workout snack, to help you feel energized and ready when it’s time to go.

Sample Day:

7:30–8:00 AM – Breakfast:

• Greek yogurt + granola + berries
  
• Water
  

12:00–1:00 PM – Lunch:

• Turkey + quinoa salad + avocado
  
• Fruit
  
• Water
  

3:30–4:00 PM – Pre-Test Meal (1.5–2 hrs before):

• White rice + lean chicken + small serving of vegetables
  
• Water or sports drink
  

4:30–5:00 PM – Optional Snack (30–45 min before):

• Banana
  or
  
• Half bagel + honey
  
• Light electrolyte drink
  

5:00–7:00 PM – Test

Post-Test Dinner:

• Pasta + lean ground beef or tofu + tomato sauce
  
• Steamed veggies
  
• Water or electrolyte drink
  

Great training requires great habits. That includes what you eat, drink, and do outside the gym. By following the daily checklist and dialing in your nutrition on Tubeman day, you’re not just checking boxes; you’re building the foundation for better endurance, sharper focus, and stronger performance. The Tubeman will push your limits, but with the right prep, you’ll be ready to rise to the challenge and leave it all on the floor.