What to Eat Before Jump Training: Pre-Workout Meals
Discover the best pre-workout meals for vertical jump training. Learn optimal timing, macronutrient ratios, and foods to avoid before plyometrics.
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Measure your vertical jump in 60 seconds
Why Pre-Workout Nutrition Matters
Jump training demands explosive power from your muscles, which requires readily available energy. Research shows that proper pre-workout nutrition can improve power output by 2-4% compared to training fasted.
Optimal Timing
2-3 hours before: Eat a complete meal with carbs, protein, and moderate fat. This allows full digestion.
30-60 minutes before: If you need a snack, choose easily digestible carbs with minimal fat and fiber.
Best Pre-Workout Foods
Ideal meals (2-3 hours before):
- Oatmeal with banana and honey
- Rice with chicken and vegetables
- Whole grain toast with eggs
Quick snacks (30-60 minutes before):
- Banana or apple
- Rice cakes with jam
- Small smoothie (fruit + juice)
Foods to Avoid
Skip high-fat and high-fiber foods close to training, they slow digestion and can cause discomfort during explosive movements. Avoid:
- Fried foods
- Large portions of nuts
- High-fiber vegetables
- Spicy foods
Hydration
Drink 500ml of water 2-3 hours before training and another 250ml 30 minutes before. Dehydration of just 2% bodyweight can reduce power output significantly.
Free Vertical Jump Test
Measure your vertical jump in 60 seconds
