How to Build Muscle & Strength for the Police Fitness Test

How to Build Muscle & Strength for the Police Fitness and the Police Training Academy

If you want to be a cop but don’t like your “skinny” physique, here are some great muscle building diet plans just for you. Like I explained police officer workout bookin the fit for duty workout program whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are a long time away from seeing results.

The good news is your taste buds don’t have to suffer if you don’t want them to. There are plenty of ways to get in proper nutrition before the police academy and/or the physical fitness test while keeping things interesting. If you think gaining muscle means suffering through a multitude of canned tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals, and actually enjoy your food at the same time.


Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight, many of you really need to pack on the calories so you need calorie dense foods. These chocolate treats have it all.

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you’d like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish.  Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein


Pumpkin Pancakes

When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste

First, heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients, drop by the spoonful onto the pan. Make sure to flip them when bubbles start to form.

Makes about 5 – 4″ pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat

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1 Comment on How to Build Muscle & Strength for the Police Fitness Test

  1. im in a police explorer program im wondering what kind of fitness i need to know and how fit i need to be in order to pass

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