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VEGETARIAN ELITE
Extreme Mountain Biking with Austrian Vegan Sports Scientist Dr. Katharina Wirnitzer - P2/2 (In Austrian German)
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Today’s Vegetarian Elite
will be presented
in German,
with subtitles in Arabic,
Aulacese (Vietnamese),
Chinese, English,
French, German,
Indonesian,
Italian, Japanese,
Korean, Mongolian,
Nepali, Persian,
Portuguese, Russian,
Spanish, Tagalog,
and Thai.
Open-minded viewers,
in the first part of
our program last week,
we met
Dr. Katharina Wirnitzer,
a scientist, athlete, author
and vegan from Austria.
She not only placed
herself among the leaders
of one of the world’s
toughest mountain bike
marathon race,
the TransAlp Challenge
2004, but was also
the first scientist to study
excellence in mountain
biking in connection
with the vegan diet.
The TransAlp Challenge
involves a complete
transverse
of the rugged European
Alps mountain range,
covering nearly
600 kilometers and
20,000 vertical meters,
all within eight intensely
grueling days
in the elements.
It was during
her participation in the
TransAlp Challenge 2004
that Dr. Katharina Wirnitzer
had carried out
her fascinating doctoral
dissertation project.
For me it was important
to investigate
mountain biking
where it takes place,
that is, outdoors
in the mountains.
Therefore, I made
the decision to carry out
a field study during
the authentic stress
of competition.
And the challenge
to persevere in this
field study to the end
was very difficult due to
the overall complex
conditions, because of
course the competing
team was stationed
at a new start
and finish every day.
These overall conditions
with accommodation,
with hygiene,
with food intake,
were very challenging.
And in relation to this,
I simply tried to study
the athletes, the subjects
that I researched, under
the truly authentic stress
of competition.
In terms of capability,
for example,
heart rate analysis
or fluid shifts in the body,
which gave
very good conclusions.
Or how is the endurance
profile of mountain bikers
who are even able to
finish after eight days?
And there was simply
a lack of studies.
So it was just
as important to carry out
this study for the first time,
because the stress
is simply a very different
kind, whether I complete
a race in 1.5 hours
on a circuit,
which I manage for
the fourth or fifth time,
where each of
the technical difficulties
already is known to me,
or whether I have to
overcome
a TransAlp Challenge
where I don’t know
at the start what are
the difficulties I have to
cope with that day.
You have written a book
called “bikeeXtreme.”
Can you perhaps tell us
more about that?
If I may show it
to the viewers.
My book actually was
created at the end
of my science project,
which is also called
“bikeeXtreme,” in the
context of my PhD thesis.
And perhaps I may add
generally –
all the projects I do,
always have a final goal
for me, namely, to make
the knowledge that I
thereby acquire available
to other people.
Because I think
knowledge and
increasing knowledge
makes sense only if it is
accessed by humans.
The idea of the book
was to investigate this
toughest mountain bike
race as a whole for
the first time,
and perhaps I may
explain why my study,
my project as well as
this book are
also revolutionary
and so special.
I'm the first scientist in
the field of sport sciences
who for the first time ever
researched a mountain
bike marathon race.
Then the second point is:
worldwide,
I am the first one who
researched a stage race,
and then even
this toughest stage race,
to research
the performance capacity
during the stress
of mountain biking over
eight days, specifying
the endurance profile
of mountain bikers.
Then, I was also
the first woman who
researched this extreme
stress during an
ultra-endurance exercise.
And last but not least,
the fifth factor as to
why my research
is brand new: I have
brought the vegan diet
for the first time
in the context of high-
performance sports,
which was never
before done.
And these five factors
have never been studied
in sports science.
So, this book brings
together five factors that
constitute completely new
territory on the map of
sports science, especially
that of mountain biking.
And what are
the reactions of the other
athletes and are readers
reacting to this?
The feedback from sports
colleagues in this area
and from people who are
very well-versed
and know about cycling,
about training, nutrition
– it’s very positive.
And they designate my book,
my work, my academic
research differently:
either as the standard
by which to optimally
design training and
planning, or as basic
reading for the Alpine-
bikers, for those
mountain bikers
participating in the
TransAlp Challenge,
or athletes, or just as
the manual for marathon
runners, for the mountain
bike marathoners,
whether it be for one day
or several days
of competition.
So overall, the response
is very positive.
When we return,
the tremendously active
and accomplished
Dr. Katharina Wirnitzer
will share some
knowledge about the best
nutrition for athletes.
Welcome back
to Vegetarian Elite.
The right nutrition
is very important
for peak performance
in athletes.
For Austrian
extreme mountain biker
and sports researcher
Dr. Katharina Wirnitzer,
the choice of
an animal-free diet
was crucial both for the
science and for her heart.
For me it was
a very clear decision.
Out of ethical reasons,
I do not want animals
suffering for
my happiness in life,
for my food,
for my pleasure.
It was extremely easy
for me to make
this transition, because
actually for me it was
a longer process to decide.
All the scientific facts
that I gathered during
my studies came together
with the ethical information,
the exploitation
of animals,
the torturing of animals;
it all simply came
together in a perfect
mosaic with all
its small puzzle pieces.
And it was for me a very
clear and simple path.
Athletes are always
very concerned that they
consume enough protein.
What are the biggest
errors and how much
protein do athletes
actually need?
Overall, protein
is the nutrient that is
most misinterpreted
and misunderstood
and now I would like
to emphasize clearly:
it is far overemphasized.
This chart shows
the energy needs
according to the general
popular dietary
recommendations,
as would be covered by
the individual nutrients,
from carbohydrates,
protein, and fat.
But you must know
that such nutritional
recommendations
for omnivores who eat
a mixed diet are supported
by the meat lobby and
dairy industry because
they want to sell
a product that the body
does not really need.
If you look at the average
person on a vegan diet,
you see already clearly
that on the one hand,
the carbohydrate field
is increased,
but at the same time –
so, the yellow bar –
the protein requirements
of these scientifically proven,
healthy vegan
living people, that I
would also emphasize,
are reduced
to one-third already.
That means it is
scientifically confirmed
that the excessive value
given to protein
is unnecessary and
is not rooted in human’s
physical needs,
but is really just
a marketing strategy.
This graph shows
probably the most
difficult bike race
in the world,
the Race Across America,
and my study of
the TransAlp Challenge
from the year 2004.
It is so clear and confirms
all previous studies that
the preferable nutrient
under maximum
peak performance in
sports is carbohydrates,
which during
my mountain bike
competition comprised
more than 80%
of the overall diet,
so that the body was
able to maintain
the high performance
for a long time on
a maximum power level.
You see clearly that
the top athletes, bodies
that are tailored perfectly
for extreme loads
so to speak, in which
the body works already
extremely efficiently
with a maximum 12-13%
of protein of the total
energy that it has to take
in daily –
has more than enough.
This means
if it has more protein,
there will be difficulties,
it means a reduction in
the athletic performance.
And it has just been
shown that the body with
a protein requirement
of high-quality protein
in the range of 8%
to 12% or 13%
of the total optimal intake
of daily energy functions
optimally and has all
the essential amino acids.
This is mostly said
by the opponents
of the vegan diet – that
only meat would have
the essential amino acids
itself and vegetable
protein would not.
That is just
complete nonsense and
one can also prove this
scientifically quite well.
Even in the large number
of plant-based products,
the protein in the plant diet
has all essential
amino acids. In total
there are only eight
essential amino acids
which humans have to
take each day to more
than meet their needs.
And studies for
vegetarians and vegans –
non-athletes – also show
clearly that vegetarians
far exceed their protein
requirements as well as
their iron,
(the second critical and
often criticized nutrient)
and also exceed
the daily nutrient
recommendations.
Thus, protein deficiency
is absolutely no issue.
On the contrary,
it actually only burdens
the body when one takes
too much, and 30%
protein is far too much.
Quite clearly, humans,
whether athletes
or non-athletes,
do not need more than
between 8% and 12-13%
of protein in relation
to the total amount
of energy that humans
consume per day.
Apart from the fact that
these vegetarian-meat
products are very
delicious and I would not
want to give them up
because they greatly
enrich the menu,
be it when we have
veggie cheese or
even vegetable steaks
for barbecue dinner, seen
from the side of demand,
it is not really necessary
to consume these meat
substitute products.
Indeed, if you know that
if you eat a bowl of
bean salad, for example
from kidney beans,
and a luscious brown
bread from whole-grain,
for example,
this 10% protein, which
I have to take in per day,
have been covered.
So when I regularly eat
and because I like to eat
whole grain bread
or cereals like
whole grain pasta, then
this protein requirement
is already
more than covered.
What are your future goals?
Ah, my future
is very exciting, I think.
Scientifically, I have
an enormous amount
of ideas in my head.
This scientific area that
I have entered still has
so many unknowns
that my head actually
overflows with
great ideas in the area
of mountain biking,
but also in the area
of the vegan diet.
From an athletic
point of view,
I have withdrawn from
competitive sports a little.
I am out daily in nature,
I do not need competition
with others.
Fueling both body
and mind with healthy
plant-based fare,
it is no wonder that
Dr. Wirnitzer is so
radiant with vitality and
flow of creative ideas.
Would you like to convey
a message to our viewers
in conclusion?
For me there is actually
no way back.
It was the best,
most important and
most sensible decision
of my life to live vegan.
I need no meat,
no animal suffering
to be externally pretty
and internally beautiful,
to be satisfied,
to be healthy.
On the contrary,
everything points to it.
Therefore,
cherished viewer,
become vegan,
save the world,
save your health, be
active and physically fit.
You will benefit
every day of your life.
I never regretted
this decision and for me
personally, there is
no way to go back anymore.
So, “Go vegan!”
Our appreciation
and best wishes,
Dr. Katharina Wirnitzer,
top-notch athlete and
respected scientist
with many talents
and a caring heart.
May we all find
inspiration seeing
your energetic life
spent in nature, as well as
your important
contributions
to sports science,
fitness, and nutrition.
For more information on
Dr. Katharina Wirnitzer
and vegan health,
please visit
www.bikeeXtreme.org
Her book “bikeeXtreme”
is available on
www.Amazon.com
Bright viewers, it was
a pleasure having you
with us today
for Vegetarian Elite
featuring the plant-strong
and intelligent
Dr. Katharina Wirnitzer.
And now,
coming up next
on Supreme Master
Television
is Between Master
and Disciples.
May we all thrive on
the life-enhancing
vegan diet.
Be Veg,
Go Green
2 Save the Planet!
Bright viewers, it was
a pleasure having you
with us today
for Vegetarian Elite
featuring the plant-strong
and intelligent
Dr. Katharina Wirnitzer.
And now,
coming up next
on Supreme Master
Television
is Between Master
and Disciples.
May we all thrive on
the life-enhancing
vegan diet.
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