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Improving Army Fitness Test (AFT) Performance: The science of supplementation for high-intensity test events

  • Writer: Speedy-runner-dude
    Speedy-runner-dude
  • May 8
  • 4 min read

TL;DR: Beta-alanine and sodium bicarbonate (baking soda) can significantly improve your performance on high-intensity AFT events like the Push-up w/ Arm Extension (Hand Release Push-Up) and Sprint-Drag-Carry by buffering acid build-up in your muscles. Beta-alanine works inside muscle cells while baking soda works in the bloodstream. They're most effective for activities lasting 1-4 minutes, exactly the time frame of these challenging AFT events. For best results, supplement with 4-6g of beta-alanine daily for at least 4 weeks before your test, and consider 0.3g/kg of baking soda 60-90 minutes before your AFT.

Understanding the Acid Problem in High-Intensity Exercise

If you've been training hard for the Army Fitness Test (AFT), you're probably familiar with that burning sensation that hits your muscles during the Push-Up or Sprint-Drag-Carry (SDC). That feeling isn't just pain - it's actually acid building up in your muscles.

When you perform high-intensity exercise, your body produces hydrogen ions that increase acidity in your muscles. This rising acidity interferes with muscle contractions, enzyme function, and energy production, ultimately forcing you to slow down or stop. This is precisely why you might struggle to maintain form during your final push-ups or find yourself slowing down during the last leg of the SDC.

The good news? Two supplements - beta-alanine and sodium bicarbonate (baking soda) - can help combat this acid build-up, potentially giving you a significant edge on test day.

Beta-Alanine: The Internal Acid Buffer

Beta-alanine is a non-essential amino acid that combines with histidine in your body to form carnosine, which acts as a buffer against acid build-up inside your muscle cells.

Here's why beta-alanine is particularly valuable for AFT events:

  • Perfect timing match: Research shows beta-alanine is most effective for high-intensity activities lasting 1-4 minutes, precisely the time domain of the HRPU and SDC events.

  • Increased work capacity: Studies demonstrate that beta-alanine supplementation can increase the number of repetitions athletes can perform during resistance exercises like push-ups.

  • Delayed fatigue: By neutralizing acid, beta-alanine helps maintain muscle function during repeated high-intensity efforts, potentially helping you maintain proper form through all your push-ups.

  • Sprint performance: Research shows beta-alanine may be particularly effective for improving sprint performance toward the end of exercise, exactly what you need during the SDC.

For soldiers aiming to maximize their HRPU performance, beta-alanine could be the difference between reaching the minimum standard and achieving a perfect score of 60 reps.

Sodium Bicarbonate (Baking Soda): The External Acid Buffer

While beta-alanine works inside your muscle cells, sodium bicarbonate (baking soda) operates in your bloodstream to neutralize acid that spills out from working muscles.

Research supports several benefits for AFT performance:

  • Improved sprint capacity: Multiple studies show that baking soda can enhance repeated sprint performance, crucial for the SDC event.

  • Faster recovery between efforts: By clearing acid from the bloodstream more efficiently, baking soda helps you recover between different portions of the SDC.

  • Complementary effects: Some research suggests combining beta-alanine and baking soda may provide additive benefits for high-intensity performance.

  • Rapid effects: Unlike beta-alanine, which requires weeks of loading, baking soda can provide benefits within 60-90 minutes of ingestion - perfect for test day supplementation.

How to Supplement for AFT Success

Beta-Alanine Protocol:

  1. Loading phase: Take 4-6g daily, divided into 2g doses to minimize tingling sensations (paresthesia).

  2. Timing: Begin supplementation at least 4 weeks before your AFT for optimal muscle carnosine increase.

  3. Maintenance: Continue supplementation until your test date for maximum benefits.

  4. Food sources: While meat contains carnosine, supplementation is more effective for significantly boosting levels.

Sodium Bicarbonate Protocol:

  1. Dosage: 0.3g per kg of bodyweight (approximately 20-25g for average soldiers).

  2. Timing: Consume 60-90 minutes before your AFT, mixed with plenty of water.

  3. GI considerations: Start with smaller doses during training to assess tolerance, as baking soda can cause digestive discomfort.

  4. Test before the test: Always try any supplement during training before using it on test day.

Important note: Some soldiers experience gastrointestinal distress with baking soda supplementation. If you're one of them, consider sticking with beta-alanine alone, which typically doesn't cause digestive issues.

Training Integration for Maximum Benefits

Supplements work best when combined with proper training. Consider these strategies:

  1. HRPU-specific training: Incorporate high-rep push-up sessions 2-3 times weekly, focusing on maintaining proper form as fatigue sets in.

  2. SDC simulation: Set up the SDC course and practice under test conditions, focusing on maintaining speed during the final sprint portion.

  3. Interval training: Implement high-intensity interval sessions that mimic the metabolic demands of the HRPU and SDC.

  4. Supplement timing: On hard training days that simulate test conditions, practice your supplementation protocol to dial in timing and dosage.

The Science Behind the Performance Boost

Research consistently shows these supplements can improve performance in the exact time domains required for AFT events:

  • Multiple studies demonstrate that beta-alanine can improve high-intensity exercise lasting 1-4 minutes by 2-3%.

  • Research on baking soda shows 1-3% improvements in repeated sprint performance and high-intensity exercise.

  • While these percentages might seem small, they translate to significant advantages: potentially 1-2 additional push-ups or shaving several seconds off your SDC time.

For context, moving from a score of 70 to 80 on the HRPU might require just 2-3 more repetitions, precisely the boost these supplements might provide.

Who Benefits Most?

These supplements are likely to provide the greatest benefits to:

  1. Soldiers who struggle with the HRPU: If you find your muscles "burning out" before you reach your target repetitions.

  2. Soldiers who slow down significantly during the SDC: If you notice your performance dropping during the final sprint portion.

  3. Combat MOS soldiers: With the new higher standards for combat MOSs, every advantage matters for meeting the 350-point minimum requirement.

The Bottom Line

While proper training remains the foundation of AFT success, strategic supplementation with beta-alanine and possibly baking soda offers a science-backed advantage for improving your HRPU and SDC performance.

By buffering acid build-up both inside and outside your muscle cells, these supplements directly target one of the primary physiological limitations to high-intensity exercise performance, potentially helping you achieve those crucial extra points needed to excel on test day.

Remember: Like any supplement strategy, test these protocols during training before implementing them on test day. And as always, consult with medical professionals before starting any new supplement regimen, especially if you have existing health conditions.

Train hard, supplement smart, and crush your AFT!



Want more tips for AFT success? Check out our complete guides to each AFT event, including the HRPU Training Guide and SDC Strategy Guide.

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