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FOCUS Optimization

Ultimate Tournament Day Plan

Comprehensive nutrition protocol optimized for peak performance during high-stakes poker tournaments.

Focus
A+
Energy
A
Tilt
A
Endurance
A+
Onset: 30 min
Duration: 12 hours
Cost: $37.03
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Complete Tournament Protocol

17 components strategically timed for optimal performance

Plan Overview

The Ultimate Tournament Day Plan is a scientifically optimized nutrition protocol designed specifically for the unique demands of tournament poker. This plan addresses the three critical phases of tournament nutrition: **1. Pre-Tournament Foundation**: Establishes optimal neurotransmitter levels, blood glucose stability, and cognitive readiness **2. In-Tournament Sustenance**: Maintains peak mental performance without digestive burden or energy crashes **3. Recovery Support**: Accelerates recovery between tournament days for multi-day events Each component has been selected based on both scientific research and feedback from professional players who have tested this protocol in high-pressure tournament environments. The plan emphasizes: - **Stable Blood Glucose**: Prevents the cognitive decline associated with blood sugar fluctuations - **Optimal Protein Timing**: Supports neurotransmitter production and mental endurance - **Strategic Caffeine Usage**: Maximizes alertness during critical tournament phases - **Digestive Comfort**: Prevents the distraction of digestive discomfort during play - **Hydration + Electrolytes**: Maintains optimal neural function throughout long sessions Follow the precise timing guidelines for maximum benefit. This protocol can be adjusted for tournament start times by scaling the timing backward from the event start.

Nutrition Timeline

Follow this timeline for your tournament day starting at 11:00 AM. Each component is precisely timed to optimize your mental performance during different tournament phases.

Pre-Tournament Foundation
T-2h
9:00 AM
Electrolytes

With water upon waking

SUPPLEMENT
Energy Stable
Key Component
Creatine

Immediately upon waking

SUPPLEMENT
Key Component
T-1h 30m
9:30 AM
Beef Bone Broth

Within 30 minutes of waking

WHOLE FOOD
Key Component
Ground Beef

With bone broth, 1.5 hours before tournament

WHOLE FOOD
Energy Stable
Key Component
Sea Salt

Season ground beef

SUPPLEMENT
Key Component
Black Pepper

Season ground beef

SUPPLEMENT
Key Component
T-45m
10:15 AM
Blueberries

With Skyr, 45 minutes before tournament

WHOLE FOOD
High Focus
Energy Stable
Key Component
Skyr

45 minutes before tournament

WHOLE FOOD
Energy Stable
Key Component
Collagen Protein

Mixed with Skyr

SUPPLEMENT
Energy Stable
Key Component
T-0:00
11:00 AM

Tournament Start

All pre-tournament nutrition should be completed by this point.

In-Tournament Sustenance
T+
11:00 AM
Macadamia Nuts

As needed during any break for additional energy

WHOLE FOOD
Energy Stable
Electrolytes

Throughout tournament (one packet every 3-4 hours)

SUPPLEMENT
Energy Stable
Key Component
T+2h
1:00 PM
Coffee

First break (typically 2 hours in)

BEVERAGE
High Focus
Key Component
T+4h
3:00 PM
Guacamole

With ground beef, second break

WHOLE FOOD
Energy Stable
Key Component
Ground Beef

Second break (typically 4 hours in)

WHOLE FOOD
Energy Stable
Key Component
T+6h
5:00 PM
Skyr

Third break (typically 6 hours in)

WHOLE FOOD
Energy Stable
Key Component
Collagen Protein

Mixed with Skyr, third break

SUPPLEMENT
Energy Stable
Key Component
Blueberries

With Skyr, third break

WHOLE FOOD
High Focus
Energy Stable
Key Component

Implementation Guide

Preparation Notes

Prepare ground beef, bone broth, and portion blueberries and macadamia nuts the night before the tournament. Keep cold items in an insulated container.

Storage Guidance

Pack items in separate containers for easy access during breaks. Use insulated containers for temperature-sensitive items.

Dietary Information

Gluten-Free
Dairy-Free
Keto
Paleo
Low-Carb

Adaptation Tips

This food plan can be adapted to different tournament schedules and personal preferences:

  • Different Start Times: Maintain the same time intervals but adjust based on your specific tournament start time (default is 11:00 AM).
  • Venue Limitations: Focus on bringing the most critical components that may not be available at venues.
  • Dietary Restrictions: The HighStakeHealth app can provide suitable alternatives for any components that don&pos;t align with your dietary needs.
  • Multi-Day Tournaments: Repeat the plan each day, adding extra hydration and recovery nutrients between days.

Remember that consistent application of these nutrition principles across multiple tournaments will yield the best long-term results.

Get a Custom Nutrition Protocol

The HighStakeHealth app can adapt this food plan to your specific tournament schedule, dietary preferences, and performance goals.

Download the HighStakeHealth App

Plan Components

Total Components17
Key Components16
Optional Components1
Estimated Cost$37.03

Component Types:

SUPPLEMENT
WHOLE FOOD
BEVERAGE

Performance Impact

A+
Focus
Energy
Tilt Resistance
Endurance

Key Foods

Electrolytes

Electrolytes

T-2h • 9:00 AM

Creatine

Creatine

T-2h • 9:00 AM

Beef Bone Broth

Beef Bone Broth

T-1h 30m • 9:30 AM

Ground Beef

Ground Beef

T-1h 30m • 9:30 AM

Sea Salt

Sea Salt

T-1h 30m • 9:30 AM

View All Components

Further Reading