Vertical Jump Nutrition: What to Eat for Maximum Explosiveness

You can follow the best vertical jump training program in the world, but if your nutrition is off, you are leaving inches on the table. Your body needs specific fuel to build muscle, power explosive movements, recover from intense training, and maintain the lean body composition that maximizes your power-to-weight ratio.

This guide covers the nutritional strategies that support vertical jump training, from macronutrient targets and meal timing to the specific foods that fuel explosive athleticism.

Why Nutrition Matters for Jumping

Vertical jumping is one of the most power-demanding movements in sports. It requires your muscles to produce maximum force in under 300 milliseconds. Supporting this kind of explosive output requires:

• Adequate muscle fuel (glycogen from carbohydrates) to power high-intensity contractions
• Sufficient protein to repair and build the fast-twitch muscle fibers targeted by jump training
• Healthy fats to support hormone production, joint health, and inflammation management
• Micronutrients (vitamins and minerals) to keep your nervous system, muscles, and tendons functioning optimally

Neglect any of these and your training results will suffer, regardless of how good your workouts are.

Macronutrient Targets for Jump Athletes

Protein: The Muscle Builder

Protein provides the amino acids your body needs to repair muscle damage from training and build new muscle tissue. For athletes engaged in explosive training, protein needs are higher than for the general population.

Target: 0.8 to 1.0 grams of protein per pound of body weight per day.

For a 180-pound athlete, that means 144 to 180 grams of protein daily. Spread this across 4 to 5 meals throughout the day, with 30 to 40 grams per meal for optimal muscle protein synthesis.

Best protein sources for jump athletes:

• Chicken breast. Lean, versatile, and high in protein (31g per 4 oz)
• Eggs. Complete protein with beneficial fats and micronutrients (6g per egg)
• Salmon. High-quality protein plus omega-3 fatty acids for inflammation (25g per 4 oz)
• Greek yogurt. Fast-digesting protein plus gut-friendly probiotics (15-20g per cup)
• Lean beef. Rich in protein, iron, and creatine (28g per 4 oz)
• Whey protein powder. Convenient post-workout option (25g per scoop)

Carbohydrates: The Performance Fuel

Carbohydrates are stored in your muscles as glycogen, which is the primary fuel source for high-intensity, explosive exercise like jump training and plyometrics. Low glycogen stores directly impair power output, meaning your jumps will literally be lower if you are not eating enough carbs.

Target: 2.0 to 3.0 grams of carbohydrates per pound of body weight per day.

For a 180-pound athlete, that means 360 to 540 grams daily, depending on training volume and intensity. This may seem like a lot, but explosive training demands significant carbohydrate intake.

Best carbohydrate sources:

• White and brown rice. Easy to digest, calorie-dense, and versatile
• Sweet potatoes. Rich in complex carbs, vitamin A, and potassium
• Oats. Great for sustained energy, high in fiber and B vitamins
• Bananas. Quick energy plus potassium for muscle function
• Whole grain bread and pasta. Convenient carbohydrate sources with fiber
• Fruits (berries, oranges, apples). Carbs plus antioxidants and micronutrients

Fats: The Hormone and Joint Support

Dietary fat is essential for producing testosterone and growth hormone, both of which drive muscle growth and recovery. Healthy fats also support joint health, which is critical given the high-impact nature of jump training.

Target: 0.3 to 0.5 grams of fat per pound of body weight per day.

For a 180-pound athlete, that means 54 to 90 grams of fat daily.

Best fat sources:

• Avocados. Monounsaturated fats plus potassium and fiber
• Nuts and nut butters. Calorie-dense with healthy fats and protein
• Olive oil. Anti-inflammatory monounsaturated fats
• Fatty fish (salmon, mackerel, sardines). Omega-3 fatty acids for recovery
• Whole eggs. Beneficial fats plus choline for nervous system function
• Coconut oil. Medium-chain triglycerides for quick energy

Meal Timing for Jump Training

When you eat can be almost as important as what you eat, particularly around training sessions.

Pre-Workout Meal (2-3 Hours Before Training)

This meal should provide sustained energy without causing digestive discomfort during your workout.

Ideal composition:

• Moderate protein (20-30g)
• High carbohydrates (50-80g)
• Low to moderate fat (10-15g)
• Low fiber to minimize digestive issues

Example meal: Grilled chicken breast with white rice and a banana.

Pre-Workout Snack (30-60 Minutes Before Training)

If you need a quick boost closer to training, opt for something easily digestible and carbohydrate-focused.

Examples:

• A banana with a tablespoon of honey
• A sports drink or fruit juice
• A handful of dried fruit
• White toast with jam

Post-Workout Nutrition (Within 60 Minutes After Training)

The post-workout window is your opportunity to jumpstart recovery. Your muscles are primed to absorb nutrients, and providing the right fuel accelerates repair and adaptation.

Ideal composition:

• High protein (30-40g) to initiate muscle repair
• High carbohydrates (50-80g) to replenish glycogen stores
• Low fat (fat slows digestion, which you do not want post-workout)

Example meal: Whey protein shake with a banana blended in, followed by a bowl of rice and chicken within the next hour.

Key Micronutrients for Jump Athletes

Beyond macronutrients, several vitamins and minerals play direct roles in explosive performance and recovery.

Vitamin D

Vitamin D is critical for muscle function, bone health, and testosterone production. Studies show that athletes with adequate vitamin D levels produce more force and jump higher than those who are deficient. Unfortunately, vitamin D deficiency is common, especially in athletes who train indoors.

Recommendation: Get your levels tested. If deficient, supplement with 2,000 to 5,000 IU of vitamin D3 daily, ideally taken with a fat-containing meal for better absorption.

Magnesium

Magnesium is involved in over 300 enzymatic reactions in the body, including muscle contraction, energy production, and protein synthesis. Many athletes are mildly deficient, which can impair performance and recovery.

Recommendation: Eat magnesium-rich foods (dark leafy greens, nuts, seeds, dark chocolate) and consider supplementing with 200 to 400 mg of magnesium glycinate before bed, which also supports sleep quality.

Iron

Iron is essential for oxygen transport in the blood. Low iron levels cause fatigue and reduced power output. Athletes, particularly those who train at high intensity, have higher iron needs than the general population.

Recommendation: Include iron-rich foods like red meat, spinach, and lentils in your diet. If you suspect deficiency, get a blood test before supplementing, as excess iron can be harmful.

Zinc

Zinc supports testosterone production, immune function, and protein synthesis. Heavy training increases zinc losses through sweat.

Recommendation: Include zinc-rich foods (oysters, red meat, pumpkin seeds, chickpeas) in your diet regularly.

Hydration: The Overlooked Performance Factor

Dehydration of just 2 percent of body weight can reduce power output by 10 to 20 percent. For a jump athlete, that could mean 2 to 4 inches less on your vertical.

Daily hydration target: Half your body weight in ounces, plus an additional 16 to 24 ounces for every hour of training.

For a 180-pound athlete: 90 ounces base + 16-24 ounces per training hour = approximately 106-114 ounces on training days.

During training: Sip water or a sports drink (for sessions longer than 60 minutes) throughout your workout. Do not wait until you feel thirsty. By that point, you are already partially dehydrated.

Supplements Worth Considering

Most of your nutrition should come from whole foods. However, a few supplements have strong evidence supporting their use for explosive athletes:

Creatine monohydrate. The most researched supplement in sports science. Creatine increases your muscles’ capacity for short, explosive efforts by replenishing ATP stores more rapidly. Studies show it can improve power output and vertical jump height. Take 3 to 5 grams daily. Timing does not matter much; just be consistent.

Caffeine. A proven performance enhancer that increases alertness, power output, and reaction time. Consume 3 to 6 mg per kilogram of body weight 30 to 60 minutes before training for optimal effect.

Omega-3 fish oil. If you do not regularly eat fatty fish, supplementing with 2 to 3 grams of combined EPA and DHA daily supports inflammation management and joint health.

Whey protein. Not magic, just a convenient way to hit your daily protein target, especially post-workout when you may not feel like eating a full meal.

Sample Daily Meal Plan for Jump Athletes

Here is what a full day of eating might look like for a 180-pound athlete in active jump training:

Breakfast (7:00 AM)

• 3 whole eggs scrambled with spinach
• 2 slices whole grain toast
• 1 cup oatmeal with blueberries and honey
• Glass of orange juice

Mid-Morning Snack (10:00 AM)

• Greek yogurt with mixed nuts and banana

Lunch (12:30 PM)

• 6 oz grilled chicken breast
• 1.5 cups brown rice
• Large mixed salad with olive oil dressing
• 1 sweet potato

Pre-Workout Snack (3:00 PM)

• Banana with tablespoon of peanut butter
• 8 oz sports drink

Post-Workout (5:30 PM)

• Whey protein shake with banana
• Handful of dried fruit

Dinner (7:00 PM)

• 6 oz salmon fillet
• 1.5 cups white rice
• Steamed broccoli and asparagus
• Avocado slices

Before Bed (9:30 PM)

• Casein protein or cottage cheese (slow-digesting protein for overnight recovery)
• Magnesium supplement

Putting Nutrition and Training Together

The best results come from combining proper nutrition with a well-designed training program. Your diet fuels your workouts, and your workouts create the stimulus for adaptation. Neglect either side, and you are limiting your potential.

If you are looking for a structured training program to pair with these nutritional strategies, check out our guide to the best vertical jump programs of 2026. Programs like Vert Shock and the Jump Manual provide the training structure, and the nutrition principles in this guide provide the fuel.

For a full overview of all training methods, see our guide on how to increase your vertical jump.

Eat smart, train hard, recover fully, and the inches will follow.