THE GAMEDAY PROTOCOL
Your complete match-day system: sleep, nutrition, warmup, and recovery. Everything I personally follow before and after every match.
01. NIGHT BEFORE
SLEEP & WIND-DOWN
* Dim all lights 2-3 hours before bed.
* No screens 1 hour before bed.
* 10 minutes of meditation or breath work.
* Target consistent bedtime & sleep 7-9 hr in a cool, dark room.
* Avoid caffeine, chocolate, or alcohol after midday.
PERFORMANCE DINNER
* Eat your final meal 4+ hours before bed.
* Protein: Grass-fed beef, wild fish, or chicken.
* Carbs: White rice, sweet potato, or potatoes.
* Fats: Cook in olive oil, avocado oil, butter, ghee, or tallow.
* Sides: Cooked vegetables or fresh fruit.
Avoid intense exercise the evening before. Focus on static stretching and foam rolling instead to prepare the body for gameday.
02. MATCH MORNING
FIRST THING ON WAKING
* Drink electrolyte water (sodium, potassium, magnesium).
* Get sunlight within 30 minutes of waking to wake up the body
* Take a shower.
BREAKFAST (3+ HRS BEFORE MATCH)
* Option A: 3–6 eggs + seasonal fruit + raw honey.
* Option B: Greek yogurt bowl + fruit + raw honey.
* Option C: Grass-fed whey or beef isolate protein shake.
Within 3 hours of your match, stick to light fuel only: fresh fruit, raw honey, white rice, or sourdough. Avoid heavy fats, large meals, processed sugar, or energy drinks.
03.Match WARMUP
DYNAMIC (10 MIN)
* Jog or skip rope.
* High knees, butt kicks, and lateral shuffles (30 sec each).
* Arm circles forward + back (15x).
* Leg swings front/back + side to side (15x each leg).
* Hip circles (10x each direction).
* Lunge with thoracic rotation (5x each side).
* Inchworm walkouts (5x).
STATIC (5+ MIN)
* Quad, hamstring, and calf stretches (30 sec each).
* Chest + shoulder stretch (30 sec).
* Wrist flexor + extensor (20 sec each).
* Optional Band Work: Pull-aparts (15x).
* Optional Band Work: External rotations (15x each arm).
* Optional Band Work: Internal rotations (15x each arm).
* Optional Band Work: Overhead press (12x).
Perform this full routine 15+ minutes before stepping on court for your match.
04. DURING MATCH
Hydration & Fuel
* Water + electrolytes every changeover.
* Never wait until you are thirsty to hydrate.
* Fuel every 45–60 min: Fresh fruit, raw honey, and/or sourdough.
MENTAL PERFORMANCe
* Breathe between every point (4 sec in, 6 sec out).
* Stay in the present point only; nothing else matters.
* Control your effort and attitude.
Avoid energy drinks, processed sugar, and heavy food during play to prevent blood sugar spikes and crashes.
05. RECOVERY
RECOVERY MEAL (WITHIN 1 Hour)
* Protein: Grass-fed beef, wild fish, or chicken.
* Carbs: White rice, potatoes, sweet potato, and/or fresh fruit.
* Fats: Cook in olive oil, avocado oil, butter, ghee, or tallow.
RECOVERY MOVEMENt
* Light walk to bring heart rate down.
* Static stretching and foam rolling (legs, hips, shoulders).
* Continue hydrating with electrolytes.
Tonight: Avoid alcohol, afternoon caffeine, and late meals. Follow the Night-Before protocol again: dim lights, no screens, and consistent sleep. Your next performance starts with tonight's sleep
WANT A PROTOCOL BUILT SPECIFICALLY FOR YOU?
This guide covers the fundamentals, but every athlete is different. If you want a personalized nutrition, sleep, and performance plan built around your schedule, your body, and your goals, let's connect.