Grinding for 12 to 16 hours in a high-pressure MTT session pushes your mental limits. Your decisions matter—every edge counts. But if your focus crashes, your emotions tilt, or your energy slumps mid-session, it doesn’t matter how sharp your strategy is.
Nutrition is your hidden weapon.
What you eat affects how long you stay sharp, how well you regulate stress, and how consistently you make optimal decisions. Here’s how to fuel your body and brain to last through marathon sessions without burning out.
Why Nutrition is a Game-Changer for Poker Players
Long poker sessions demand high cognitive performance: focus, memory, calculation, and emotional control. Poor nutrition sabotages this, leading to:
- Mental fatigue
- Brain fog
- Sugar crashes
- Impaired decision-making
- Increased tilt
- Low stamina and willpower
Optimal nutrition keeps your energy steady, your mood stable, and your mental processing crisp—even after 12 hours at the virtual or live felt.
The 5 Rules of High-Performance Poker Nutrition
1. Eat Real Food, Not Processed Garbage
Real food is anything that doesn’t come from a factory. It’s single-ingredient, whole, and recognizable. The majority of players eat for convenience, not performance—so they end up with:
- Empty calories
- Processed oils
- Artificial additives
- Blood sugar crashes
- Low nutrient density
Real food fuels your edge. Think:
- Grilled meats, fatty fish, eggs
- Colorful vegetables, leafy greens
- Avocados, berries, nuts (in moderation)
- Greek yogurt, cottage cheese
- Whole grains like quinoa or brown rice
Avoid greasy takeout, frozen meals, chips, and soda during sessions. You wouldn’t enter a final table drunk—don’t show up under-fueled either.
2. Prioritize Protein Like It’s Your Stack Size
Protein is the most satiating macronutrient. It keeps cravings at bay and supports brain and muscle function—key when you’re sedentary for hours but need peak alertness.
You want 1.5–2.2g of protein per kg of body weight—especially if you’re active or managing weight.
Smart protein sources for grinders:
- Eggs, fish, lean meats
- Protein shakes (whey or plant-based)
- Low-fat cottage cheese or Greek yogurt
- Lentils and beans (for plant-based diets)
Pro tip: Start your grind with a protein-rich meal. It sets the tone for stable blood sugar and sustained energy.
3. Control Snacking—Only Eat When It’s Strategic
MTT sessions stretch 12+ hours. It’s tempting to snack every break. But most snacks spike blood sugar, kill focus, and worsen fatigue.
Ideal snacking rules for poker:
- Only snack if you’re truly hungry or hitting a low-energy point
- Time snacks for longer breaks (every 4–6 hours, not every break)
- Choose protein + fat combos for stable energy: boiled eggs, beef jerky, Greek yogurt, cottage cheese with berries
Avoid candy, chips, energy drinks, and carb-heavy snacks mid-session—they’ll crash your energy just when you need it most.
4. Omega-3s: Fuel for Brain, Mood, and Endurance
Omega-3 fatty acids support:
- Cognitive performance
- Emotional regulation
- Inflammation reduction
- Memory and learning
The modern diet is overloaded with omega-6s (from processed oils) and deficient in omega-3s. That imbalance increases brain fog, anxiety, and fatigue.
Where to get omega-3s:
- Salmon, sardines, mackerel
- Chia seeds, flaxseeds, walnuts
- Algae oil (great for vegetarians/vegans)
- Fish oil supplements (if food isn’t enough)
Aim for 1–2 grams daily. If you’re grinding long hours indoors, omega-3s become even more critical for mental clarity.
5. Hydration: Cut the Myths, Drink Smarter
Hydration is one of the simplest performance boosters—yet also the most misunderstood. Here’s what you actually need to know:
✅ Tap water is fine
If you’re on a municipal water supply, odds are it’s safe and well-regulated. Unless your building’s pipes are ancient, drink freely. Bottled water is also okay—but don’t let microplastics paranoia keep you up at night. It’s a much broader issue than just your water bottle.
✅ Sparkling water is fine too
Worried that carbonation is “bad”? Unless you have acid reflux or specific digestive issues, carbonated water is just as hydrating.
✅ You don’t need to drink 2 liters daily
Forget rigid water goals. Your body has a built-in hydration gauge: thirst. Listen to it. A helpful backup? Monitor your urine. If it’s darker than apple juice, you’re probably dehydrated.
❌ Don’t add salt to your water
Some influencers push adding salt to drinking water. For most people, this is unnecessary—and potentially harmful. We already consume too much sodium. Unless you’re sweating heavily (e.g., workouts in the heat), skip the salt. Your blood pressure will thank you.
✅ Coffee and tea do hydrate
Contrary to myth, moderate amounts of coffee and tea are not dehydrating. They contain water. You don’t need to “cancel them out” by drinking extra.
✅ Drinking with meals is good
No, water doesn’t dilute stomach acid or hurt digestion. In fact, staying hydrated helps enzymes break down food more effectively. Bonus: drinking water before meals can help with appetite control.
⚠️ Filter pitchers aren’t magic
Some filters reduce water hardness, but also strip out beneficial minerals like calcium and magnesium. And poorly maintained filters can harbor bacteria. If you like the taste—great. Just don’t assume it’s healthier.
❌ Don’t overthink sip size or temperature
No need to “chew your water” or drink it warm or cold. Just drink the way that feels natural. Hydration shouldn’t be complicated.
Bottom line: Drink when you’re thirsty, drink what you like, and don’t let pseudoscience complicate a basic human need.
Advanced Strategies for 12–16 Hour Grinds
🕐 Plan Your Meal Timing
For marathon sessions, aim for 3 well-spaced meals, plus 1–2 light snacks max. Eating too frequently wrecks blood sugar and can reduce mental clarity.
Example Poker Day Nutrition Plan:
- Pre-session meal (60–90 mins before): High-protein, moderate-carb, low-fat
Example: Salmon, sweet potato, steamed greens - Mid-session snack (4–6 hours in): High-protein, easy-to-digest
Example: Greek yogurt + berries or hard-boiled eggs - Dinner (post-session): Lighter meal for recovery
Example: Chicken, quinoa, roasted vegetables
Final Word: Play Like a Pro, Eat Like One Too
Winning poker isn’t just about what you study. It’s about how you perform when it matters. Real food, enough protein, controlled meals, hydration, and essential fats form the foundation of long-term, high-stakes focus.
These aren’t hacks. They’re fundamentals.
And like poker fundamentals, if you ignore them, they’ll cost you—slowly, then all at once.
Want to Learn More?
In this poker webinar, performance coach Simon Welsch shares essential nutrition tips tailored specifically for poker grinders who want to stay sharp and energized throughout poker sessions. From the benefits of whole foods and protein to the impact of omega-3s, hydration, and meal timing, you’ll get a complete guide to optimizing your physical and mental performance. Whether you play live or online, these nutrition principles can help enhance your brain function—leading to sharper decisions and better results at the poker table.