The Truth About Jump Supplements
Most supplements marketed for vertical jump improvement have little to no scientific backing. However, a few have solid research support for power and strength development.
Evidence-Based Supplements
Creatine Monohydrate: The most researched sports supplement. Studies show 5-10% improvements in power output and strength. Take 3-5g daily—no loading phase necessary.
Caffeine: Can improve power output by 3-7% when taken 30-60 minutes before training. Effective dose: 3-6mg per kg bodyweight.
Vitamin D: If deficient (common in northern climates), supplementation can improve muscle function. Get tested before supplementing.
Protein Powder: Not magic, but convenient for hitting daily protein targets. Whey protein is well-researched and effective.
Supplements to Skip
BCAAs: Unnecessary if you eat adequate protein. Waste of money for most athletes.
Testosterone boosters: No legal supplement significantly raises testosterone in healthy individuals.
Pre-workout blends: Often overpriced caffeine with unproven ingredients.
The Bottom Line
No supplement replaces proper training, nutrition, and sleep. Creatine and caffeine have the strongest evidence for power improvement, but their effects are modest (5-10%). Focus on fundamentals first.
This information is for educational purposes only. Consult a healthcare provider before starting any supplement regimen. Results may vary.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Individual results may vary. Consult a qualified professional before starting any training program.
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