Fuelling a twelve-hour day

Blood sugar spikes are decision-quality killers. The plan: protein-heavy breakfast two hours before cards in the air, no pastry. Dinner break is the danger zone — a heavy casino buffet costs you the first level after it. Choose protein and vegetables, half the portion you want, and eat within the first ten minutes so you get walking time. Water at every break, one coffee before the mid-session dip and none after 6pm if you have a day two. Carry nuts and fruit; venues run out of everything by level nine.