Cristiano Ronaldo certainly put together some buzz in the world of sports when he made a perfect goal against his former club Manchester United in the 2013 Champions League last 16 tie.
This notable vertical jump technique has made him one of the top footballers in the world, displaying his evident optimum physical fitness. But aside from working on developing his upper body strength and increasing his leg muscle power, there’s also one essential factor that he has taken into consideration when training for vertical jump—nutrition.
Physical training is very important but it takes more than just doing the right type of workouts and exercises to see remarkable results in your jump height.
You’ve also got to make sure that you are providing your body the right fuel so that it can meet the ultimatums of explosive energy you are putting on it.Nutrition has a big impact to Ronaldo’s exemplary vertical jump which is produced by his calves, knees, and thighs. He also produces power from his arms pushing through as he jumps, all sustained by the right kind of food. In order to get the right sustenance, you must first understand the fast-twitch muscle fiber energy requirements.
There are two different types of fibers in your muscles. They are the slow-twitch and fast-twitch. Slow-twitch muscle fibers contract slowly; subsequently they don’t generate explosive energy.
Conversely, fast-twitch muscles contract very rapidly. Their capability to produce explosive energy is due to the speed of contraction. Slow-twitch muscle fibers utilize fat, glycogen and oxygen for energy. They are very proficient and utilize little energy which makes them apt for endurance activities such as running. Fast-twitch muscle fibers primarily utilize glycogen for energy and do not depend on oxygen for energy but they use up a lot of energy and they get tired quickly.
Upon the breakdown of glycogen, it provides energy for fast-twitch muscle fibers which creates lactic acid as a byproduct. Are you familiar with the burning feeling you get after working out too hard? It’s due to the buildup of lactic acids in the muscle. It also causes the body to slow down so it can recover.
To avert muscle burnout from lactic acid buildup, make sure your body has sufficient glycogen stores for your fast-twitch muscle fibers during and even after jump training as the body continues to burn calories for about 8 hours after workout. Generally, you need to remember to get low-glycemic carbs and consume them about an hour prior to starting your workout and again after your workout. You will also need to stock up on proteins as your muscles are made up of protein. Your body will need about 0.9 grams of protein per kilogram of body weight. Examples of food rich in protein are hemp seeds, edamame, and 0% plain greek yogurt. Aside from protein consumption, you may also want to enhance your explosive abilities by taking in a broad spectrum of nutrients for your fast-twitch muscle fibers. Examples of such are vitamins D, C, E and B.
The role of nutrition in vertical jump training is undeniably essential. It just cannot simply be ignored. Its partnership with proper workout and training must be given attention. Proper eating habits will take you a long way. You can go as as far as Cristiano Ronaldo’s legendary jump.