Wai Warrior - Revision history

RRM: /* Eating Window */

2017-04-23T16:18:58Z

‎Eating Window

RRM: /* Exercise */

2017-04-23T14:09:48Z

‎Exercise

RRM: /* Author */

2017-04-07T13:28:43Z

‎Author

RRM: /* Eating Window */

2017-02-13T19:17:00Z

‎Eating Window

RRM: /* Eating Window */

2017-02-13T19:16:49Z

‎Eating Window

RRM: /* Eating Window */

2017-02-13T19:14:20Z

‎Eating Window

RRM at 16:26, 13 February 2017

2017-02-13T16:26:10Z

RRM: /* Exercise */

2017-02-13T16:25:45Z

‎Exercise

RRM: /* Exercise */

2017-02-13T16:23:35Z

‎Exercise

RRM: /* Eating Window */

2017-02-13T16:02:36Z

‎Eating Window

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 Consume sugars [i]immediately[/i] after exercise. Glucose is effectively used for muscle glycogen repletion, whereas fructose may be used to replenish liver-glycogen. On average, it takes 1 hour to replenish 100 kcal in muscle glycogen (up to 160 kcal max for bodybuilders) [http://members.tripod.com/jpe_sportscience/Supercompensation.htm].
-minutes of muscle training may burn 300 kcal in muscle glycogen (as liver-glycogen is already depleted), which would take 2 to 3 hours to replenish. Glycogen synthesis from (200 to 220 gram) carbohydrate intake peaks in the first 30 minutes, then gradually decreases untill about 2 hours following depletion. To prevent storage as bodyfat, sugars should be consumed in small meals. Only a trickling rate may last up to 6 hours after exercise.
+minutes of muscle training may burn 300 kcal in muscle glycogen (as liver-glycogen is already depleted), which would take 2 to 3 hours to replenish. Glycogen synthesis from (200 to 220 gram) carbohydrate intake peaks in the first 30 minutes, then gradually decreases untill about 2 hours following depletion. To prevent storage as bodyfat, sugars should be consumed in small meals. Only a trickling rate may last up to 6 hours after exercise. Glycogen storage in the liver and muscles is higher when using intermittent fasting.[https://www.ncbi.nlm.nih.gov/pubmed/27835792]
 ==Food Intake==

@@ Line 18: / Line 18: @@
 ==Exercise==
-Physical exercise should be done pior to the eating window. Once you start eating, much energy goes into digesting it, which decreases the share of energy available for physical activity. On an empty stomach you will perform better. To stimulate muscle growth, it is essential that exercise is done immediately pior to the eating window. If not, the muscles exercised will be deprived from essential nutrients for hours, which is not optimal. Muscle growth is optimal when accompanied with an energy surplus. Cell repairment is predominatnly restricted to sleep. Without sleep, no recovery. Hence subsequently exercise, food and sleep. Bodybuilding exercises aimed at 'feeling the burn' strongly evoke lactate synthesis. Fasting is a great way to remove lactate; during fasting, lactate is one of the main gluconeogenic precursors for liver glycogen (to supply the brain) [http://www.sciencedirect.com/science/article/pii/0014579386813813]
+Physical exercise should be done prior to the eating window. Once you start eating, much energy goes into digesting it, which decreases the share of energy available for physical activity. On an empty stomach you will perform better. To stimulate muscle growth, it is essential that exercise is done immediately pior to the eating window. If not, the muscles exercised will be deprived from essential nutrients for hours, which is not optimal. Muscle growth is optimal when accompanied with an energy surplus. Cell repairment is predominatnly restricted to sleep. Without sleep, no recovery. Hence subsequently exercise, food and sleep. Bodybuilding exercises aimed at 'feeling the burn' strongly evoke lactate synthesis. Fasting is a great way to remove lactate; during fasting, lactate is one of the main gluconeogenic precursors for liver glycogen (to supply the brain) [http://www.sciencedirect.com/science/article/pii/0014579386813813]
 ==Sleep==

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 ==Author==
-[[Image:SocialMedia.jpg|thumb|left| ]]
+[[Image:Instagram.jpg|thumb|left| ]]
 Author of this article is Thijs Klompmaker, born in 1966

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 ==Eating Window==
-[[Image:Glycogen.jpg|thumb|left| 24 hour energy levels on Wai Warrior (active person; 3000 kcal/day]]
+[[Image:Glycogen.jpg|thumb|left| 24 hour energy levels on Wai Warrior (active person; 3000 kcal/day)]]
 [http://www.waiwiki.org/index.php?title=Autophagy Autophagy] has been shown to have long term health benefits. To daily evoke autophagy, food and drink intake is restricted to up to 6 hours before bed; ideally 2 hours before bed. No breakfast, no in betweens, no lunch. Only one long window for dinner.

@@ Line 6: / Line 6: @@
 ==Eating Window==
-[[Image:Glycogen.jpg|thumb|left| 24 hour energy levels on Wai Warrior]]
+[[Image:Glycogen.jpg|thumb|left| 24 hour energy levels on Wai Warrior (active person; 3000 kcal/day]]
 [http://www.waiwiki.org/index.php?title=Autophagy Autophagy] has been shown to have long term health benefits. To daily evoke autophagy, food and drink intake is restricted to up to 6 hours before bed; ideally 2 hours before bed. No breakfast, no in betweens, no lunch. Only one long window for dinner.

← Older revision		Revision as of 19:14, 13 February 2017
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	==Eating Window==		==Eating Window==
		+	[[Image:Glycogen.jpg\|thumb\|left\| 24 hour energy levels on Wai Warrior]]
	[http://www.waiwiki.org/index.php?title=Autophagy Autophagy] has been shown to have long term health benefits. To daily evoke autophagy, food and drink intake is restricted to up to 6 hours before bed; ideally 2 hours before bed. No breakfast, no in betweens, no lunch. Only one long window for dinner.		[http://www.waiwiki.org/index.php?title=Autophagy Autophagy] has been shown to have long term health benefits. To daily evoke autophagy, food and drink intake is restricted to up to 6 hours before bed; ideally 2 hours before bed. No breakfast, no in betweens, no lunch. Only one long window for dinner.

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 Wai Warrior is a combination of 2 diets; it is the 'Warrior' version of the Wai Diet.
-The [https://en.wikipedia.org/wiki/Warrior_diet Warrior Diet] is based on a cycle of under-eating (or controlled fasting) during the day, and feeding at night. The one rule regarding feeding is one long meal (eating window) per day, ideally starting four hours before bed.
+The [https://en.wikipedia.org/wiki/Warrior_diet Warrior Diet] is based on a cycle of under-eating (or controlled fasting) during the day, and feeding at night. The one rule regarding feeding is one long meal (eating window) per day, ideally starting two to four hours before bed.
 The [http://www.waidiet.com Wai Diet] is a diet of raw animal food and raw fruits / fruit juices, based on the fact that cooking food originates all kinds of [http://www.waiwiki.org/index.php?title=Maillard_reaction Maillard Reaction products], including [http://www.waiwiki.org/index.php?title=Heterocyclic_Amines_(HCA) carcinogenic HCAs].

@@ Line 8: / Line 8: @@
 [http://www.waiwiki.org/index.php?title=Autophagy Autophagy] has been shown to have long term health benefits. To daily evoke autophagy, food and drink intake is restricted to up to 6 hours before bed; ideally 2 hours before bed. No breakfast, no in betweens, no lunch. Only one long window for dinner.
-Fasting depletes liver glycogen, not muscle glycogen. Both glucose and fructose promote rapid accumulation of glycogen in the liver, but fructose is a poor nutritional precursor for rapid glycogen restoration in muscle after exercise. [https://www.ncbi.nlm.nih.gov/pubmed/3592616]
+Fasting depletes liver glycogen, not muscle glycogen. Both glucose and fructose promote rapid accumulation of glycogen in the liver, but fructose is a poor nutritional precursor for rapid glycogen restoration in muscle after exercise. [https://www.ncbi.nlm.nih.gov/pubmed/3592616][http://jap.physiology.org/content/early/2016/03/21/japplphysiol.01023.2015]
 Consume sugars [i]immediately[/i] after exercise. Glucose is effectively used for muscle glycogen repletion, whereas fructose may be used to replenish liver-glycogen. On average, it takes 1 hour to replenish 100 kcal in muscle glycogen (up to 160 kcal max for bodybuilders) [http://members.tripod.com/jpe_sportscience/Supercompensation.htm].