Wai Warrior

From WaiWiki

Wai Warrior is a combination of 2 diets; it is the 'Warrior' version of the Wai Diet.

The 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 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 Maillard Reaction products, including carcinogenic HCAs.

Eating Window

24 hour energy levels on Wai Warrior (active person; 3000 kcal/day)

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. [1][2]

Consume sugars immediately 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) [3]. 30 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.[4]

Food Intake

The intake of fiber should be minimized, as fiber inhibits appetite by filling up your intestines while hardly yielding any energy at all. Besides free from cooking-originated carcinogens, the best foods are energy dense and readily digested. Fatty raw fish and egg yolks and sieved juices instead of whole fruits. Most practical (citrus juicer vs slow juicer) and economical (cheaper than most other fruits) is orange juice. Apples and pears are also cheap, but contain too low levels of micro-nutrients. The combination of OJ and raw animal food supplies you with all required nutrients.


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) [5]


It is often thought that eating before bed may hinder sleep. In nature, however, predators often fall asleep after consuming a large meal. Biochemically, food intake stimulates tryptophan-serotonin-melatonin metabolism, and the uptake of oleamide, which both facilitate sleep. It may however be essential to consume easily and readily digested foods, to prevent inhibition of digestion by fiber and anti-nutrients.


Wai Warrior is discussed in this section of the Wai Talk forum.



Author of this article is Thijs Klompmaker, born in 1966