You can't out-jump a bad diet. But you also don't need a PhD in nutrition. Keep it simple.
Before You Jump
Timing matters: Eat 1-2 hours before. Too close and you'll feel it bouncing in your stomach. Too far and you're running on empty.
What works:
- Banana + handful of nuts
- Oatmeal with berries
- Toast with peanut butter
- Small smoothie
What to avoid:
- Heavy meals (save the steak for later)
- High fiber foods (bloating mid-jump is miserable)
- Too much fat (slows digestion)
- Dairy if you're sensitive (bouncing + lactose = bad time)
Fasted Jumping?
Some people jump first thing, empty stomach. It works for short sessions (under 20 min). For longer workouts, eat something light.
After You Jump
Your muscles need repair. The 30-60 minute window after exercise is prime time for nutrients.
What works:
- Protein + carbs combo
- Greek yogurt with fruit
- Eggs and toast
- Protein shake + banana
- Chicken and rice (if it's a meal)
Hydration
The forgotten nutrient. You're sweating more than you think.
- Drink water throughout the day, not just during exercise
- 500ml in the 2 hours before jumping
- Sip during rest intervals
- Replace what you lost after
Skip the sports drinks unless you're jumping 45+ minutes. Water is enough for most sessions.
The 80/20 Rule
Eat well 80% of the time. The other 20%? Live your life. One pizza won't undo a week of good choices.
Coach Joaquín's approach: "Eat real food. Not too much. Mostly plants. Then go jump."