Whether you’re hammering down a spike on the volleyball court or exploding for a dunk in basketball, your speed and vertical jump can be the difference between winning and losing. You’ve probably spent hours perfecting your technique, training your legs in the gym, and working on your reaction time — but what about your nutrition?
What you eat isn’t just about staying lean or “eating clean.” It’s a direct tool to improve athletic performance, especially when it comes to explosive movements like sprinting and jumping. In this post, we’ll break down the key nutritional strategies that athletes need to fuel faster speed and higher verticals — and avoid common mistakes that could be holding you back.
Your body’s go-to fuel for explosive movements is glycogen — stored carbs in your muscles. When you’re under-fueled, your legs feel heavy, reaction time slows down, and your vertical jump tanks. Carbohydrates aren’t the enemy — they’re essential.
Pre-training or game (1–3 hours before): A mix of complex and simple carbs — think a banana with oatmeal, or a turkey wrap with fruit.
Post-training (within 30–60 minutes): Replenish glycogen and kickstart recovery with high-GI carbs like rice, pasta, or sports drinks paired with protein.
📌 Don’t fall into the low-carb trap. Athletes who skimp on carbs tend to see dips in performance — especially in multi-day tournaments or back-to-back games.
Vertical jump and sprint work are both power-dominant — and power comes from muscle efficiency, not just size. You need consistent protein intake to repair and grow the fast-twitch muscle fibers responsible for explosive movement.
Aim for 1.6–2.2g of protein per kg of bodyweight per day.
Spread it across 4–6 servings daily (~20–40g per meal/snack).
Great options: Eggs, chicken breast, Greek yogurt, whey protein shakes, cottage cheese, tuna, tofu.
💡 Pro tip: Don’t skip protein at breakfast — it sets the tone for recovery and prevents muscle breakdown from overnight fasting.
If you’re not using creatine monohydrate, you might be missing out on one of the most studied and proven supplements for athletes looking to increase power output.
Increases phosphocreatine stores, which helps regenerate ATP — your energy for quick, explosive movements.
Shown to improve vertical jump, sprint speed, and muscle recovery.
Especially useful for volleyball and basketball players who rely on short bursts of effort followed by recovery periods.
Take 3–5g daily with food (no need to cycle).
Drink plenty of water to stay hydrated.
📌 Creatine is not a steroid. It’s a safe, naturally occurring compound — and widely used even at the pro level.
Even a 2% drop in hydration can lead to slower sprints and lower jump height. Sweat rate is high in fast-paced indoor sports — and if you’re not actively tracking fluids, you’re probably under-hydrated.
Drink ~500ml (17 oz) of water 1–2 hours before practice or games.
Sip consistently throughout training — don’t just chug at breaks.
Add electrolytes if you sweat heavily or train more than 60 minutes.
🧂 Low sodium = cramping and slower nerve signals. Consider a sports drink or electrolyte tab if you’re playing long games or back-to-backs.
Speed and jumping place enormous stress on the knees, ankles, and hips. Supporting tissue health can help with both injury prevention and faster recovery between sessions.
Collagen + Vitamin C (taken together): Supports tendon and ligament health.
Omega-3s (fish oil): Reduces inflammation and supports joint recovery.
Magnesium: Supports muscle function and recovery. Found in leafy greens, pumpkin seeds, and dark chocolate.
🥬 Eating for performance isn’t just about today — it’s about building a body that lasts all season.
Speed and vertical jump aren’t just about what you do in the gym — they’re built in the kitchen and at the dinner table too.
Whether you're pushing for a starting position, aiming to land that college scholarship, or just want to level up your game, smart nutrition is a secret weapon. When your body is properly fueled, you recover faster, train harder, and hit peak performance on game day.
If you're serious about improving your speed and vertical, let our coaches and nutrition specialists help build a performance plan just for you. At SST, we don’t just train — we build complete athletes.