Aspire guide
Specific Populations
Specific Populations manual
Post-Jump Protein Protocols: Rebuilding from 15x Bodyweight Forces
Maximizing the post-competition anabolic window to repair massive structural micro-tearing caused by jump landings.
Why this matters
While distance runners primarily need carbohydrates post-race to replace glycogen, jumpers need heavy doses of protein to repair structural damage.
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3 min
Audience
Athlete + Coach
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Specific Populations
Start here
Eat your protein and carb recovery meal within 60 minutes of your last jump!
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Eat your protein and carb recovery meal within 60 minutes of your last jump!
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Post-Jump Protein Protocols: Rebuilding from 15x Bodyweight Forces
Read time
3 min
Audience
Athlete + Coach
Start with the printable
Eat your protein and carb recovery meal within 60 minutes of your last jump!
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Use it this week
Eat your protein and carb recovery meal within 60 minutes of your last jump!
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Read the full ebook here, then jump to the one-page handout when you need the shareable version.
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Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Maximizing the post-competition anabolic window to repair massive structural micro-tearing caused by jump landings.
PROTEIN POWER-UP
25-40 Grams Protein
- Jumpers need protein to fix muscle tears from hard landings.
REBUILD YOUR MUSCLES FAST
Eat 25-40 grams of high-quality protein.
- Make sure it has 3.0 grams of Leucine (the 'start' button).
- Think whey, chicken, beef, or soy protein.
CARBS ARE KEY TOO!
Carbs give your body energy to build new muscle.
- Aim for a 3:1 ratio of Carbs to Protein.
- Example: Turkey sandwich + 2 fruits, or chocolate milk.
The Carbohydrate Co-Factor
Delaying this meal by going out to a restaurant two hours after the meet extends the catabolic state, delaying structural recovery and increasing severe delayed-onset muscle…
[!IMPORTANT]
### The 3:1 Structural Recovery Ratio
While protein is the foundational building block, carbohydrates provide the cellular energy physically required to synthesize the new tissue.
Coach line
[!IMPORTANT]
Triggering Muscle Protein Synthesis (MPS)
To halt the muscle breakdown (catabolic state) caused by severe impact forces, the athlete must trigger Muscle Protein Synthesis (MPS) as soon as possible after they walk away…
**The Absolute Dosage
The athlete must consume 25-40 grams of high-quality complete protein** (depending on body mass)…
**The Leucine Ignition
The protein source must contain precisely 3.0 grams of the amino acid leucine**. Leucine is the…
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What to do next
Use it this week
Eat your protein and carb recovery meal within 60 minutes of your last jump!
Source topics
post jump recovery • muscle tearing track • protein synthesis jumpers • anabolic window • landing forces