Nutrition for Athletes
Fuel your vertical jump with science-based nutrition. Learn what to eat, when to eat it, and get a personalized meal plan.
Get Your Personalized Nutrition Plan
Answer 7 quick questions. We'll create a 4-week meal plan tailored to your goals, training schedule, and preferences.
Start Nutrition QuizWhy Nutrition Matters for Jumping
Your vertical jump depends on power output and body composition. Nutrition fuels both.
Power output
Explosive jumps require glycogen, creatine phosphate, and adequate protein for muscle repair. Without the right fuel, your nervous system and muscles can't fire at full capacity.
Body composition
Excess body fat adds weight without adding force. Lean muscle adds power. The right nutrition helps you build muscle and lose fat – improving your power-to-weight ratio.
Recovery
Jump training breaks down muscle. Protein and carbs in the right window help you rebuild stronger. Poor nutrition means slower recovery and missed gains.
Macronutrients for Athletes
Protein, carbs, and fats each play a role. Most athletes under-eat protein and mistime carbs.
Protein
Aim for 1.6–2.2g per kg bodyweight for muscle repair and growth. Spread across 4–5 meals. Whey, chicken, fish, eggs, and plant sources.
Carbohydrates
Primary fuel for high-intensity work. Time most carbs around training – before for energy, after for glycogen replenishment. 4–7g per kg depending on training load.
Fats
Essential for hormones and cell function. 0.8–1.2g per kg. Don't cut fats too low – it hurts recovery and performance.
Pre & Post-Workout Nutrition
When you eat matters as much as what you eat.
Pre-workout (1–2 hours before)
Carbs + moderate protein. Oatmeal with banana, rice and chicken, or a smoothie. Avoid heavy fats – they slow digestion.
Post-workout (within 2 hours)
Protein (20–40g) + carbs (1–1.5g per kg). This window maximizes muscle protein synthesis and glycogen refill. Chocolate milk, chicken and rice, or a shake work well.
Meal Prep Tips
Consistency beats perfection. A few hours of prep saves daily decision fatigue.
Batch cook proteins
Grill chicken, bake fish, or cook ground turkey in bulk. Portion into containers for the week.
Prep carbs in advance
Rice, quinoa, sweet potatoes, and oats keep well. Cook large batches and reheat.
Pre-portion snacks
Greek yogurt, nuts, fruit, protein bars. Grab-and-go options prevent poor choices when hungry.
Ready for a plan that fits your life?
Take our free quiz and get a personalized 4-week meal plan with macros, meals, and shopping lists.
Start Nutrition Quiz