Sports scientist Dr Katharina Wirnitzer has been eating a vegan diet for 12 years and successfully took part in the BIKE Transalp Challenge in 2003 and 2004. In 2004, the Tyrolean researched this nutritional strategy as a possible performance-determining factor in ultra bike marathons as part of her doctoral thesis. (bikeeXtreme - Performance determining factors and vegan nutrition pattern to successfully complete the Transalp Challenge, published as a book).
You have scientifically investigated the question of whether a vegan athlete can cope with the stress of an extremely demanding stage race. What is your conclusion?
I already knew beforehand that it would work perfectly, as I had already run all my marathons vegan. My doctoral thesis also scientifically proved that a purely plant-based diet is highly suitable even for extreme endurance sports. Recent studies have also shown that vegan endurance athletes regenerate faster and have a better immune defence than those on a mixed diet.
On a stage race through the Alps, where there are traditionally many meat dishes, isn't it difficult to have all the important vegetarian foods available - if only logistically?
It's not as complicated and elaborate as most people think. With pasta, bread, pizza, potatoes, rice, bananas, Manner slices, dried fruit, nuts, muesli, salad and much more, you have everything you need and crave in culinary terms. During a Transalp, a vegan athlete hardly differs from a mixed-food athlete. Every endurance athlete has to cover their enormous energy requirements primarily with carbohydrates - this is also and especially possible with plant-based meals that are available in every restaurant or supermarket.
What does your meal plan look like on the evening before a race or the next stage?
Here's an example: as a starter, a portion of penne made from durum wheat semolina with tomato sauce, vegan "Parmesan" (1:1 mixture of grated almonds and spiced yeast with a teaspoon of salt) and white bread. For the main course, a vegetable gratin of roast potatoes with roast vegetables such as courgettes, aubergines, peppers and so on, or even better, with roast smoked tofu, which contains all the essential amino acids. For dessert, soya dessert with fresh banana, possibly refined with soya or oat cream. Before the race, I avoid high-fibre or flatulent foods in large portions, such as wholefood products, beans or salad.
What tips do you have for athletes who want to try a vegetarian diet?
Switching to a new, unfamiliar diet is, like any change in life, difficult at first, but it is more of a social and psychological problem than a practical nutritional difficulty. You should inform yourself thoroughly beforehand and read a lot. Then look for tasty alternatives to what you are used to, simply try everything! The more you read up on it, the easier it becomes, as your mind and body have enough time to gradually and successfully adapt.
Website of Katharina Wirnitzer: www.bikeeXtreme.org
