Aspire guide
Specific Populations
Specific Populations manual
Gravity Defiers: Nutrition for Jumpers, Vaulters, and Tendon Durability
A clinical guide to maximizing power-to-weight ratio, collagen synthesis, and tendon elasticity for long, triple, and high jumpers.
Why this matters
The nutritional demands of Long Jump, Triple Jump, High Jump, and Pole Vault can be summarized by two critical physiological requirements: Power-to-Weight Ratio and Tendon Durability.
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3 min
Audience
Coach + Athlete + Parent
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Specific Populations
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Gravity Defiers: Nutrition for Jumpers, Vaulters, and Tendon Durability
Read time
3 min
Audience
Coach + Athlete + Parent
Start with the printable
Talk to your coach or dietitian about your personal nutrition plan!
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Use it this week
Talk to your coach or dietitian about your personal nutrition plan!
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Protocol
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Overview
1. Optimizing the Power-to-Weight Ratio
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Overview
3. Meet Day Logistics for Jumpers
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A clinical guide to maximizing power-to-weight ratio, collagen synthesis, and tendon elasticity for long, triple, and high jumpers.
EXPLOSIVE POWER
12-15x Body Weight
- Fuel your sprints and jumps.
- Build strong muscles without extra weight.
YOUR FUEL PLAN
Carbs: 3-6 grams per kg of body weight daily. Fuel your fast approaches!
- Protein: 1.5-2.0 grams per kg of body weight daily. Repair muscles from hard landings!
SUPERCHARGE YOUR TENDONS
Take 15g Collagen + 50mg Vitamin C.
- Do this 45-60 minutes BEFORE your workout.
- Jumping helps drive nutrients into your tendons!
1. Optimizing the Power-to-Weight Ratio
A jumper must maximize absolute strength and explosive power without carrying excessive, non-productive mass.
A jumper must maximize absolute strength and explosive power without carrying excessive, non-productive mass.
- Carbohydrates: Needs are moderate (3-6 g/kg/day). Jumpers do not need the heavy glycogen stacking of…
- Protein: Needs are high (1.5-2.0 g/kg/day) to support muscle protein synthesis and recovery from the sheer…
- Body Composition Note: Disordered eating is a significant risk in the jumping events due to the emphasis on…
3. Meet Day Logistics for Jumpers
Jumping events are notorious for unpredictable start times, long delays between jumps, and erratic weather.
Jumping events are notorious for unpredictable start times, long delays between jumps, and erratic weather.
- The "Drip" Fueling Strategy: Instead of large meals, jumpers should consume small, consistent "drips" of…
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Use it this week
Talk to your coach or dietitian about your personal nutrition plan!
Source topics
track and field jumps • jumper nutrition • pole vault • collagen for athletes • power to weight ratio • tendon health