Protein for Vertical Jump: How Much Do You Really Need?

Why Protein Matters for Jumping

Vertical jump improvement requires building stronger, more powerful muscles. Protein provides the amino acids your body needs to repair and grow muscle tissue after training. Without adequate protein, your adaptations from training will be limited.

How Much Protein Do You Need?

Research from the International Society of Sports Nutrition recommends 1.6-2.2g of protein per kg of bodyweight daily for athletes focused on strength and power.

Example for a 75kg (165lb) athlete:

Minimum: 120g protein daily

Optimal: 150-165g protein daily

Timing and Distribution

Spreading protein intake across 4-5 meals optimizes muscle protein synthesis. Aim for 25-40g of protein per meal.

Post-workout: Consume 20-40g of protein within 2 hours after training to maximize recovery.

Best Protein Sources

Animal sources (complete proteins):

Chicken breast: 31g per 100g

Eggs: 6g per egg

Greek yogurt: 10g per 100g

Fish: 20-25g per 100g

Plant sources (combine for complete amino acids):

Lentils, beans, tofu, tempeh

Quinoa (complete plant protein)

Common Mistakes

Eating most protein at dinner only

Relying solely on protein shakes

Neglecting protein on rest days (recovery still requires protein)

This information is for educational purposes only. Individual protein needs vary based on training intensity, body composition goals, and overall diet. Consult a registered dietitian for personalized recommendations.