At Ascend Performance, we don’t guess—we assess. But even the most advanced blood panels are only as accurate as your preparation.

Whether we’re monitoring your hormones, micronutrients, or metabolic health, the goal is to get a true snapshot of your internal health—not one skewed by what you ate, how hard you trained, or how dehydrated you were.

Here’s your step-by-step guide to preparing for your next blood test so we can get clean, reliable data that helps us make the best decisions for your training and nutrition plan.

1. Fast for 12 Hours

Why it matters: Eating impacts blood glucose, insulin, cholesterol, and liver function markers.
Do this: Finish your last meal at least 12 hours before your test.
Allowed: Plain water only.
Avoid: Coffee, tea, chewing gum, or anything with calories.

2. No Training 24–48 Hours Prior

Why it matters: Exercise can temporarily raise liver enzymes, inflammation markers (CRP), and muscle damage indicators (CK), giving a false reading.
Do this: Take a rest day before your test—no lifting, cardio, long walks, or sports. Ideally, rest for 48 hours.

3. Pause Supplements for 24 Hours

Why it matters: Supplements can influence hormone levels, liver function, and vitamin/mineral readings.
Do this: Stop taking all supplements—including multivitamins, protein powder, fish oil, creatine, magnesium, adaptogens, and biotin—the day before your test.

4. Drink 1L of Water That Morning

Why it matters: Dehydration can concentrate your blood, distorting results.
Do this: Sip 1 litre of plain water slowly in the hour or two before your test.

5. For Women: Test Post-Ovulation (If Possible)

Why it matters: Hormonal fluctuations across your cycle can impact oestrogen, progesterone, and LH/FSH levels.
Do this: Aim to test between days 19–21 of a typical 28-day cycle. If cycles are irregular, track ovulation using temperature or test strips.

6. No Alcohol for 24–48 Hours

Why it matters: Alcohol skews liver enzymes, blood sugar, inflammation, and hydration levels.
Do this: Skip alcohol for at least 24–48 hours prior.

7. No Smoking, Vaping, or Nicotine on Test Day

Why it matters: Nicotine can alter cortisol, blood pressure, and lipid results.
Do this: Avoid any nicotine-containing products the morning of your test.

8. Reduce Stress Before Your Test

Why it matters: Stress can spike cortisol and glucose, throwing off your results.
Do this: Aim for a calm, unrushed morning. Take 5–10 minutes to breathe deeply or meditate before heading in.

9. Book Your Test Early

Why it matters: Hormones like cortisol and testosterone are highest and most consistent in the early morning.
Do this: Schedule your test between 7:00 and 9:00 AM for the most accurate results.

📝 Blood Test Day Checklist

• Fasted for 12 hours (water only)

• No training in past 24–48 hours

• No supplements in past 24 hours

• Drank 1L of water in the morning

• Avoided alcohol for 24–48 hours

• No nicotine that morning

• Calm, stress-free start to the day

• Test booked for 7–9 AM

• Women: tested post-ovulation if possible

Remember: Better data = better coaching. By following these steps, you’ll ensure that your test results are clean, reliable, and reflective of your true baseline. That means we can build a more precise training and nutrition plan tailored to your body—no guesswork, just real results.