NUTRITION & RECOVERY
What Should You Eat for Jump Training?
Protein, carbs, fat, timing and hydration for a 70 kg jump athlete — plus the two things to strictly avoid.
Jump training is power training, and power training runs on a specific fuel mix. The numbers below are for a ~70 kg athlete; scale them with bodyweight.
The daily targets
For a 70 kg athlete:
- Protein: 1.6–2.2 g/kg/day (~112–154 g), spread across 4–5 meals of 30–40 g each.
- Carbs: 4–6 g/kg/day on training days (~280–420 g) — glycolysis fuels high-intensity power work.
- Fat: 0.8–1.2 g/kg/day, favoring monounsaturated fat and omega-3 from fatty fish.
Timing and hydration
In the 30–60 minutes after training, take 20–40 g protein with 40–80 g carbs. Drink 3–4 L of water daily — even 1% dehydration lowers power output by 2–3%.
Strictly avoid
Alcohol suppresses protein synthesis by up to 30% for 24–48 hours, and highly processed foods displace the whole-food base your training depends on.
Key takeaways
- Hit 1.6–2.2 g/kg protein and 4–6 g/kg carbs on training days.
- Refuel within 30–60 minutes after sessions.
- 1% dehydration costs 2–3% power — drink through the day.
References
- Thomas et al. (2016) J Acad Nutr Diet
- Maughan & Shirreffs (2010) Scand J Med Sci Sports
- Jäger et al. (2017) J Int Soc Sports Nutr
Keep reading
TRAINING PROGRESS
How Long Until You See Results From Jump Training?
A realistic vertical jump improvement timeline: what changes at 2, 4, 8 and 12 weeks, and why starting level, training quality and recovery decide the pace.
TRAINING METHODS
How Many Jump Training Sessions Per Week Do You Actually Need?
Training frequency by experience level, safe plyometric contact volume, and the warning signs that tell you to cut back.
TRAINING PROGRESS
How to Break a Jump Training Plateau
A plateau means the body has adapted to the current stimulus. Diagnose the weak link, change the variables, deload and fix recovery.