THE GAME DAY PLAYBOOK

The complete system on how to master your physical preparation, fuel your performance and recover like a professional.

See what other athletes are saying...

"Game changer. I felt the difference from the very first quarter."

— Jake

Aspiring AFL athlete

"Finally a protocol that actually makes sense for real athletes."

— Tom

VFL athlete

"The recovery section alone is worth it. I backed up so much faster the following week."

— Sarah

AFLW athlete

"I've been playing for 10 years and wish I'd had this at 18."

— Marcus

Aspiring AFL athlete

"Practical, specific and actually written by someone who plays at the highest level."

— Liam

Fremantle Football Club

THE COMPLETE GAME DAY SYSTEM USED BY A 200+ GAME AFL ATHLETE

Christian Petracca has played over 200 AFL games, earned 4 x All Australian selections and is a premiership player and Norm Smith medallist. He has spent 11 seasons at the elite level refining exactly what it takes to show up ready, every single week.

This is a complete playbook that breaks down everything you need to be game-day ready. You can train as hard as you like during the week but if you're not priming your body in the right way before the game, fuelling and hydrating properly throughout the game, and taking care of your body in the 24-48 hours after the final siren, you are leaving potential on the table.

This is the system that changes that.

Introduction: Welcome & My Athlete Journey

A welcome from Christian, including his injury setbacks, what he has learned over 11 seasons, and why he created this playbook.

- Welcome and introduction
- Christian's athlete journey
- How to use the playbook
- A note on adapting the system to your body

Section 1: Pre-Game Preparation

How to physically prepare your body from the moment you wake up to the minute you run out onto the ground.

- Full game day morning routine — from wake-up through to leaving for the game
- Dynamic stretching routine with video walkthrough
- Pool, spa, beach and dry land mobility options with video walkthroughs
- Foam rolling guide with video walkthrough
- Glute and hip activation routine with video walkthrough
- On-ground warm-up with video walkthrough
- Mental preparation

Section 2: Game Day Fuelling

What to eat and when, tailored to your specific kick-off time.

- Game Day Fuelling Calculator — personalise your carb, protein, fat and calorie targets
- Full day-of-eating plans for 4 kick-off windows: Early (8-9am), Early Afternoon (12-2pm), Mid-Afternoon (3-5pm), Evening (6-8pm)
- Breakfast, pre-game meal, hydration strategy and optional primer
- In-game fuelling: warm-up, quarter time, halftime and three-quarter time
- Recovery meal options — homemade and takeaway
- Dinner and light snack guidance
- BONUS: Printable full day eating plans for all game times

Section 3: Post-Game Physical Recovery

How to recover in the 24-48 hours after a game using a symptom-based approach.

- Non-negotiable immediate post-game protocol: ice bath, static stretching, foam rolling or massage
- Symptom-based 24-48 hour recovery guide: heavy legs, soreness, stress and anxiety, poor sleep
- Recovery method comparison tables — duration and how to do it
- The Big Three non-negotiables: sleep, nutrition, hydration
- Weekly recovery timeline: Day 1 to Day 2 to Day 3+
- When to seek professional help
- BONUS: Printable recovery protocol checklist

Athlete-backed, nutritionist-certified meal plans.

4 complete meal plans tailored to different game start times so you know what to eat and when, no matter when you play.

The pre-game preparation formula behind 200+ AFL games.

With over 200 games played and counting, Christian has developed a game day formula that keeps him feeling sharp, primed and ready from the first bounce to the final siren.

A recovery protocol built to keep your body resilient.

Developed through years of training at world-leading performance centres, this symptom-based recovery system is designed to get you back on the field faster — week after week, season after season.

THE GAME DAY PLAYBOOK IS BUILT FOR SOMEONE WHO...

Plays AFL and is part of weekly competition

Whether you're 14 or 40, male or female, just starting out or have been playing for years — if you play a weekly AFL game and you want to perform better when it counts, this playbook is for you.

Is guessing what to eat

You know nutrition matters, but you have no idea what to eat or when — so you either overeat and feel sluggish, or under-fuel and run out of energy.

Thinks warming-up starts at the ground

You rock up, do a few stretches and some kicks, and hope your body finds its rhythm.

Doesn't have a recovery system

Ice bath? Foam rolling? You know you should probably be doing these things but without a clear protocol, you end up sitting on the couch waiting to feel better.

Is backing up week after week running on empty

Soreness builds up, training suffers, and by mid-season you're carrying fatigue from one game into the next.

This is exactly what the Game Day Playbook fixes. No matter your age, gender or experience level — if you play weekly AFL, this system works for you.

IT WILL SHOW YOU, STEP BY STEP, EXACTLY HOW TO:

Arrive at the venue already warm, activated and ready — not still waking up in the first quarter.

Know exactly what to eat and when on game day, based on your specific kick-off time.

Fuel properly throughout the game so your energy and decision-making holds up when it matters most.

Read your body after the final siren and follow the exact recovery protocol to back up feeling better than ever.

ACCESS THE EXACT PLAYBOOK CHRISTIAN PETRACCA USES ON GAME DAY

Everything you need to show up ready on game day. One playbook. Instant access.

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Built by a 200+ game AFL professional

Based on Christian Petracca's personal experience and developed in consultation with a nutritionist. Intended as general information only and not medical or nutritional advice. Individual results may vary.

Frequently Asked Questions

What sport is this playbook designed for?

The Game Day Playbook was created from my experience as an AFL athlete, but the principles — fuelling, physical preparation and recovery — apply to any athlete competing in games of similar duration and intensity.

Do I need to follow the plans exactly, or can I adapt them?

Adapt them. Every athlete's body responds differently — I eat quite differently to some of my teammates. The Game Day Calculator at the start of Section 2 helps you dial in your personal targets, and all the meal plans are designed to be flexible around your preferences and kick-off time.

I'm not an elite athlete — is this still relevant for me?

Absolutely. The principles in this playbook are the same whether you're playing at elite level or in a local weekend competition. I designed this for athletes at all levels who want to get more out of their performance on game day — not just professionals.

How do I access the playbook after purchase?

You'll receive instant access via Podia immediately after purchase. It works on any device — phone, tablet or desktop.

Does the playbook include how-to videos?

Yes. The pre-game preparation section includes video walkthroughs of the dynamic stretching routine, pool mobility session, foam rolling routine, glute and hip activation exercises and my on-field warm up so you can watch and follow along rather than working from written instructions alone.

What if I have food allergies or intolerances?

All meal plans include a range of options and are built to be flexible. If you have specific allergies or intolerances, please read each recipe carefully and adjust accordingly, or seek professional advice if you're uncertain.