Looking for some guidance in supplements that could give me that jumping edge. Just to let you know, I long and triple jump, I’m 18 years old, 155 lbs, and 6’2″. Just curious, I shouldn’t be drinking protein shakes, right? Protein simply adds mass(weight), and as a jumper further weight would just inhibit my vertical — according to Matt(washedupdec) in https://elitetrack.com/forums/viewthread/7855/P15/#64823. Don’t mean to put you on the spot like that, Matt.
Supplements for a jumper
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ParticipantDrinking a protien shake after a hard session is a brilliant idea and no it won’t add mass. All you have to do is keep an eye on overall calorie intake. If the shake has 200 calories in it, then take away 200 calories of something else you normal eat that isn’t as good for you. Good shake includes, BCAA’s, Whey Protien, Glutamine for recovery and much other stuff which is very good for muscles to develop and recover nicely.
There are a bunch of threads on here talking about supps for a speed/power athletes…
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Participant
Yeah i’ve got to say Nzero (No extreme) is a pretty good product. I use it everyday with training and training wise everything is at a really high level now. Of course many factors have parts to play in that but they def all help. I would reccommend that product. Cellucors Protein Shake is really outstanding as well.
I also use R3 for recovery. This is something you feel or anything and i don’t really know if i see a difference with recovery times etc…but i understand the science of what the ingrediants do to me therefore i can say that it is benificial as well…
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Participant
As you are only 155, i actually recommend M5 for you instead of Nzero…
the only difference between the 2 is M5 has high quality creatine in it. Made me gain a about 5 pounds…which you could do with…it’s very potent for strength gains…i think their best product..
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Participant
Your 6’2 therefore anything up to 180 is perfectly fine…and very normal for an elite jumper. If your BF is low 4-8% range and your strength to BW ratio is very high (clean=1.5+, Squat=2.0+) then that weight is great…
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Participant
What should be a target weight for me, looking at my current weight and height to be the most efficient jumper?
That goes hand in hand with how good is your ability to adequately increase strength levels as your bodyweight rises.
To be anal about it, I think Nick said you could do with a 5lb increase in weight, because 160 would still be considered light enough, and the strength increase the use of the product causes will more than sufficiently compensate for the weight increase.
To be even more anal about it, at a starting bodyweight of 155lbs, a 5lb bodyweight increase accompanied with a 20lb full squat(for example’s sake) increase is ok, however at a starting bodyweight of 190lbs, a 5lb bodyweight increase would have to come with a greater strength increase in order to be justifiable.
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Participant
To tack on. I stand by my “lighter is better” for jumping – but is all about functional weight. I’m trying to lose weight right now, and still take at least 2 protein shakes a day, to make sure I get adequate protein intake.
Kendall – would say it is less about weight and more about usable weight. If you look at elite jumpers your height – they range from 170 (extreme low end – think Mike Powell) to bigger guys – I have to think Carl Lewis was close to 190 in 1996. Dwight Phillips, pretty big too. And all the top Dec guys jump unbelievably at 195 lbs +.
In retrospect, my weight comment – is all about bodyfat ultimately. Fat loss= good. Muscle loss= bad.
If I were you, a dream supplement load is:
Creatine
Glutamine
Beta-alanine
Protein Shake – you need to be taking in at least 120g of protein per day – which is a lot – so a couple 30g protein shakes will do you good.I haven’t read that NO products do much good.
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Participant
Also – ask Steve – he posts on training journals. His lift #s are ridiculous. He is super heavy, and still has really big jump #s. Whatever he uses can’t be bad!
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Participant
at 6ft 2 155 is very light..i think if you added 10 to 15 pounds of muscle you strength to weight ratio would go up considerably..i weigh 155 at 5ft 8 and i look very light and skinny …i think 10 pounds of muscle would benefit me but i suppose long jumpers are pretty light …
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Participant
Yeah Dan your correct…its about height/ weight ratio and strength/ weight ratio…
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Participant
Yeah Dan your correct…its about height/ weight ratio and strength/ weight ratio…
So using the substitution method, that would mean it’s about the height/strength ratio.lol
But on a more serious note..To tack on. I stand by my “lighter is better” for jumping – but is all about functional weight. I’m trying to lose weight right now, and still take at least 2 protein shakes a day, to make sure I get adequate protein intake.
Kendall – would say it is less about weight and more about usable weight. If you look at elite jumpers your height – they range from 170 (extreme low end – think Mike Powell) to bigger guys – I have to think Carl Lewis was close to 190 in 1996. Dwight Phillips, pretty big too. And all the top Dec guys jump unbelievably at 195 lbs +.
In retrospect, my weight comment – is all about bodyfat ultimately. Fat loss= good. Muscle loss= bad.
If I were you, a dream supplement load is:
Creatine
Glutamine
Beta-alanine
Protein Shake – you need to be taking in at least 120g of protein per day – which is a lot – so a couple 30g protein shakes will do you good.I haven’t read that NO products do much good.
I’ve heard creatine doesn’t do much for someone unless they’re running something where lactic acid would come into effect, like the 400m or 200m. How could it help me as a jumper?
And when would Glutamine and Beta-alanine be effective? During workouts? When should I be taking all of these supplements(other than the protein shakes)?
I’ve looked at some protein powders, the largest content of protein in a daily dose is 24g. That’s only about 50 before and after a workout, so should I be downing it for breakfast and dinner too?
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Participant
Just take 1 shake after a workout…
Creatine is great for a long jumper. Anything where there is shorts bursts of high intensity work. (1-6 seconds) like sprinting, olympic lifting, jumping etc etc…
Glutimine should be in the protein shake…eta Alanine with your pre-training supplement.
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Member
Nick,
I’m curious about the benefits of beta-alanine for a jumper.
I thought it only helped with athletes more towards the endurance end of the spectrum? -
Participant
Just take 1 shake after a workout…
Creatine is great for a long jumper. Anything where there is shorts bursts of high intensity work. (1-6 seconds) like sprinting, olympic lifting, jumping etc etc…
Glutimine should be in the protein shake…eta Alanine with your pre-training supplement.
So alanine and creatine should be taken together before my workout? Or should the alanine be taken pre-meet? I was looking at some other threads and you mentioned musclespeed as a pre-meet substance. Should I take that on top of all the other substances?
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Participant
Musclespeed is very good…totally different from all the others…
Creatine after workout my nutritionalist tells me…
As far as Beta Alanine, your right Aaron as far as i know as well. Mike suggested it to me, can’t remember why exactly, although somewhere on elitetrack he did mention why it helps…maybe on my training thread somewhere…
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Participant
[quote author="Nick Newman" date="1243278917"]Just take 1 shake after a workout…
Creatine is great for a long jumper. Anything where there is shorts bursts of high intensity work. (1-6 seconds) like sprinting, olympic lifting, jumping etc etc…
Glutimine should be in the protein shake…eta Alanine with your pre-training supplement.
So alanine and creatine should be taken together before my workout? Or should the alanine be taken pre-meet? I was looking at some other threads and you mentioned musclespeed as a pre-meet substance. Should I take that on top of all the other substances?[/quote]
pre workout: beta alanine 2g
post workout: beta alanine 2g + 5g creatine mono(or whatever designer creatine you choose)Never tried Musclespeed, but every product I’ve tried with geranium extract, aka 1-3 dimethylamylamine, is awesome for focus and strength so it should be very good.
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Participant
From what I’ve read, time of taking supplements is not ultimately of huge importance. Beta-alanine helps wiht recovery.
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Participant
I’ve already calculated how much it’s going to cost and the musclespeed I’m probably not going to get. Everything else will be a pretty manageable $78.00 (bulknutrition.com), so I’m sticking with what you guys have told me: beta alanine, protein shakes, creatine and glutamine. Since beta alanine is supposed to be taken pre-workout anyway, I might just use that as my pre-meet supplement until I get some more money.
I’m going to be running in meets this summer anyway. With an intense schedule and these supplements, what would be a good estimate of how much my jumps might increase? PRs in LJ is 19’10” and TJ is 39’8″.
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Participant
Timing of supplements is VERY important…
You can get a protien shake which has creatine and glutamine already in it…which helps a lot on price and also on making sure you get everything you need…
One bottle of musclespeed can last like 6 months…mine has…just use it 1 or 2 times a week and before every comp…
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Participant
I’ve already calculated how much it’s going to cost and the musclespeed I’m probably not going to get. Everything else will be a pretty manageable $78.00 (bulknutrition.com), so I’m sticking with what you guys have told me: beta alanine, protein shakes, creatine and glutamine. Since beta alanine is supposed to be taken pre-workout anyway, I might just use that as my pre-meet supplement until I get some more money.
I’m going to be running in meets this summer anyway. With an intense schedule and these supplements, what would be a good estimate of how much my jumps might increase? PRs in LJ is 19’10” and TJ is 39’8″.
With your events and being inseason you can drop most of the supplements on your list.
1: Whey protein $5.00 per lb.
2: Dextrose $2.00 per lb.
3: Fish oil $25.00 for 1000 caps. -
Participant
Musclespeed is very good…totally different from all the others…
Creatine after workout my nutritionalist tells me…
As far as Beta Alanine, your right Aaron as far as i know as well. Mike suggested it to me, can’t remember why exactly, although somewhere on elitetrack he did mention why it helps…maybe on my training thread somewhere…
Maybe he wanted you to take it during fall training when you guys were performing int tempo runs etc.
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Participant
[quote author="Kendall Rackley" date="1243368332"]I’ve already calculated how much it’s going to cost and the musclespeed I’m probably not going to get. Everything else will be a pretty manageable $78.00 (bulknutrition.com), so I’m sticking with what you guys have told me: beta alanine, protein shakes, creatine and glutamine. Since beta alanine is supposed to be taken pre-workout anyway, I might just use that as my pre-meet supplement until I get some more money.
I’m going to be running in meets this summer anyway. With an intense schedule and these supplements, what would be a good estimate of how much my jumps might increase? PRs in LJ is 19’10” and TJ is 39’8″.
With your events and being inseason you can drop most of the supplements on your list.
1: Whey protein $5.00 per lb.
2: Dextrose $2.00 per lb.
3: Fish oil $25.00 for 1000 caps.[/quote]Drop the dextrose
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Participant
[quote author="utfootball4" date="1243369840"][quote author="Kendall Rackley" date="1243368332"]I’ve already calculated how much it’s going to cost and the musclespeed I’m probably not going to get. Everything else will be a pretty manageable $78.00 (bulknutrition.com), so I’m sticking with what you guys have told me: beta alanine, protein shakes, creatine and glutamine. Since beta alanine is supposed to be taken pre-workout anyway, I might just use that as my pre-meet supplement until I get some more money.
I’m going to be running in meets this summer anyway. With an intense schedule and these supplements, what would be a good estimate of how much my jumps might increase? PRs in LJ is 19’10” and TJ is 39’8″.
With your events and being inseason you can drop most of the supplements on your list.
1: Whey protein $5.00 per lb.
2: Dextrose $2.00 per lb.
3: Fish oil $25.00 for 1000 caps.[/quote]Drop the dextrose[/quote]
Keep the dextrose..
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Participant
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Participant
Yeah that tingling is cool right?
You should see good results with this set up.
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Member
MSM for joint support may help, some elite triple jumpers take that, and it’ll probably help you build more tendon strength, it helps repair connective tissue, cartilage, collagen, worth looking into
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Participant
MSM for joint support may help, some elite triple jumpers take that, and it’ll probably help you build more tendon strength, it helps repair connective tissue, cartilage, collagen, worth looking into
Is that a prescription drug? Something that helps with tendon stiffness sounds excellent for jumps.
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Member
it’s not really a drug, it’s found in our joints actually, and high in sulfur, it’s been shown to help with arthiritis. make sure you get distilled, and not crystalized MSM, the distilled msm goes by OptiMSM, it’s more expensive than the cheap crystalized MSM that contain fillers. I haven’t researched muh on MSM however, there is also a type called lignisul MSM, which uses DMSO from chinese industrial plants (that’s dimethyl sulfoxide) and could contain contaminants, but both products work. I’d go with optiMSM, the vitaminshoppe brand is made from that.
and, i’d recommend brain supps,since jumping reuires a huge effort from the adrenals, if u can’t get them in your diet, alpha gpc is pretty good, but if you’re eating egg yolks, raw, they contain a lot of choline, then vitamin B 12 and 6, can get b6 from bananas, b12, some meats, sea vegetables (nori flakes), and of course, get some sunshine, vitamin D is a steroid hormone that hel with athletic performance
edit: actually DMSO can come ffrom the lignin of trees as the by product of producing paper, and maybe good fr your joints too, here’s alink on that https://www.krysalis.net/dmso.htm
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