Nutrition for Vertical Jump: What to Eat for Maximum Power

How Nutrition Impacts Your Jump

Your vertical jump depends on explosive muscle contractions that require proper fuel and building blocks. Research from the American College of Sports Medicine shows that athletes who optimize their nutrition can improve power output by 3-5% compared to those with poor dietary habits.

Key Nutritional Priorities

Protein: Aim for 1.6-2.2g per kg of bodyweight daily to support muscle repair and growth. Quality sources include lean meats, fish, eggs, and legumes.

Carbohydrates: Your muscles store glycogen for explosive movements. Consume 4-7g per kg bodyweight, focusing on complex carbs like oats, rice, and sweet potatoes.

Healthy Fats: Essential for hormone production (including testosterone). Include sources like avocados, nuts, and olive oil.

Micronutrients: Vitamin D, magnesium, and zinc support muscle function and recovery. Deficiencies can impair performance.

Timing Matters

Eat a balanced meal 2-3 hours before training. Post-workout, consume protein and carbs within 2 hours to maximize recovery and adaptation.

The Bottom Line

No supplement or superfood will replace consistent training, but proper nutrition creates the foundation for your body to adapt and improve. Focus on whole foods, adequate protein, and proper hydration before considering any supplements.

This information is for educational purposes only. Individual nutritional needs vary. Consult a registered dietitian for personalized advice.