“Bojevniška dieta”, prirejena za potrebe športnika

Posted: 14/08/2011 in Prehrana
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Dragi bralci, preljube bralke,

večina med vami je verjetno že slišala za (nekoliko kontroverzno) Ori Hofmeklerjevo bojevniško dieto (warrior diet), za tiste, ki vam je izraz povsem nov, pa nekaj kratkih besed o osnovah tovrstnega načina prehranjevanja:

The Warrior Diet is based on a daily feeding cycle of “undereating” during the day and “overeating” at night. The “Undereating Phase” during the day maximizes the Sympathetic Nervous System’s (SNS) fight or flight reaction to stress, thereby promoting alertness, generation of energy, fat burning and the capacity to endure stress.

The “Overeating Phase” at night maximizes the Parasympathetic Nervous System’s (PNS) recuperation effect on the body, thereby promoting calming down, relaxation, digestion and the utilization of nutrients for repair and growth. This feeding cycle stimulates the production of cellular factors such as Cyclic AMP or GMP, which stimulate hormone synthesis and fat burning during the day, as well as protein synthesis and growth during the night, respectively.

Prehranjevalni cikel v bojevniški dieti torej sestoji iz dveh faz: “faze pomanjšanega vnosa hranil” (20 ur/dan), v kateri ne jemo drugega kot lahke prigrizke v obliki surovega sadja, zelenjave in oreškov ter lahke beljakovinske produkte, in “faze povečanega vnosa hranil” (4 ure/dan), v kateri pred spanjem zaužijemo kalorično zelo obilen obrok. Grafično je prehranjevalni cikel v bojevniški dieti videti takole:

Ravno zavoljo takšnega radikalnega časovnega razkoraka med fazo pomanjšanega vnosa hranil in fazo povečanega vnosa hranil se je diete že od nekdaj držal pridih kontroverznosti: Hofmekler in njegovi pristaši trdijo, da je to človekov “naravni” (evolucijski) način prehranjevanja (ta “evolucijska” lajna v novodobnih dietah postaja že malo sitna, ka-li!), dočim kritiki njegovi dieti očitajo, da počiva na kvaziznanstvenih temeljih, je prestroga in neprimerna za zelo aktivne športnike. Kot nekakšen odgovor na zadnji očitek je Michael Keck na strani ElifeFTS objavil članek Modified Warrior Diet, v kateri predstavi prirejeno različico izvirne “bojevniške diete”, ki je primerna za športnike. V uvodu v članek zapiše takole:

Ori’s original work is excellent for anyone looking for a simple, healthy, easy, and feel-good diet, while dropping some bodyfat in the process. In its original form, it works well for the average Joe, but for athletes and strength sport competitors – it needs some modification.

In kakšne so te modifikacije?

For athletes, especially sports that are explosively oriented like football, track and field, basketball, MMA, baseball in some cases, and strength athletes, I found that there was too much margin for error when eating by feel as Ori recommends in his book. This aspect certainly applies to the fellow bodybuilders out there. There needed to be an emphasis on more protein and selectively timed carbohydrate intake with a steady source of healthy dietary fats. Certain supplements like BCAA’s and hydrolyzed whey play an important role here. This is where the tweaking comes in. Ori wasn’t concerned with maximal muscle mass and strength/explosiveness, but I am and you are. With some guidelines set for certain goals, be it a recomposition effect, pure fat loss or a mass gaining phase, it gives the trainee a more adjustable plan where modifications can be measured and monitored and the outcome tailored to the specific goal.

Glede vrste hrane, ki naj bi jo uživali, pa pove avtor sledeče:

Regarding food choices, it is best to consume whole, unprocessed foods on this (or any plan), however I do understand that sometimes you just go with what you can get, clean or not and that is ok from time to time. Eating “dirty” food also has its place when someone is really struggling to put on weight or just doesn’t have the appetite to throw down enough clean calories during the day. If this is your case, don’t feel too bad for the occasional cheeseburger or slice of pizza. The underfeeding foods need to be light and easily digested. Save the heavier stuff for the overfeeding portion of the day.

Pri modificirani različici bojevniške diete je torej več poudarka na specifičnih razmerjih med makronutrienti – beljakovinami, ogljikovimi hidrati in maščobami (manj je prepuščeno “intuiciji”, ki jo zagovarja Hofmekler) – in na vnosu določenih dodatkov (npr. BCAA in hidrolizirana sirotka). Keck v članku nato predstavi še tri primere jedilnikov, in sicer za izgubo maščobe, pridobivanje mišične mase in preoblikovanje (rekompozicijo) telesne sestave (za podrobnosti glej zgoraj priloženo povezavo).

Čeprav sem glede bojevniške diete rahlo skeptičen, sem razmišljal, da bi ji to jesen morda vendarle podaril mesec ali dva, da me prepriča. Še posebej privlačna se mi zdi njena ekonomičnost, tj. dejstvo, da imaš v dnevu le en res velik obrok (pa še to zvečer, ko imamo običajno na razpolago nekoliko več časa za pripravo hrane), me pa zanima, kako bi se telo, ki je sedaj vajeno 6 obrokov na dan, odzvalo na takšno precej korenito spremembo v prehranjevanju.

Dragi bralci, preljube bralke, če je kdo med vami imel kakršnekoli izkušnje z bojevniško dieto ali pozna koga, ki jo (je) prakticira(l), bi bil zelo hvaležen, če bi z menoj delili svoje vtise, nasvete in razmišljanja. Ste bili z dieto zadovoljni? So bile stvari, ki ste jih o njej slišali, pozitivne? itd. Rad bi namreč dobil čim več informacij iz prve roke, da si ustvarim čim bolj celovito mnenje.

Hvala za morebitno pomoč in prisrčen pozdrav,

vaš Sebahudin

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Komentarji
  1. Om Nom Nom pravi:

    Oh, jaz vem, kaj bi bilo, če me pustiš lačno do večera. I’d kill’em all. Za zajtrk ali najkasneje do obroka št. 2 ob 11. uri. Mogoče se ji zato reče bojevniška dieta. :/

    • sebahudin pravi:

      Haha, lepa! 🙂 Med pisanjem prispevka sem razmišljal, kateri komad naj dodam na koncu, pa nekako nisem našel pravega kandidata. Sedaj vem:

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