Food Science

A draft of beer helps prevent colds

In a study from Munich University published this year, runners drank one to 1.5 litres of non-alcoholic beer (NAB) daily for three weeks and then ran a marathon. Afterwards they drank NAB for two more weeks. Compared to non-drinkers, the NAB group had more killer T-cells (a sign of a strong immune system) and three times fewer post-race respiratory tract infections. Non-alcoholic and alcoholic beer both contain polyphenols from brewing grains that may reduce colds.

Action: Drink a moderate amount (340ml) of regular or non-alcoholic beer per day and eat whole grains like barley.

Did you know: The difference in kilojoules between a 340ml can of light beer (438kJ) and a lager (570kJ) is 132kCal. 

Ice baths hinder muscle refuelling

Participants in a study released this year from the University of Montana rode a bike for 90 minutes to deplete their glycogen (or energy) levels. Over the next four hours they intermittently soaked one leg in an ice bath while sipping a carb recovery drink. Researchers found that the iced leg replenished only half as much glycogen as the leg that wasn’t iced.

Action: To ensure your muscles are fully fuelled for the next day’s workout, skip or postpone the ice bath and follow a hard run with a high-carb meal.

Blueberries protect you on long runs

Physiologists from Appalachian State University gave a group of runners a cup of blueberries daily for six weeks, while a second group had no blueberries. Participants then ran for two and a half hours. The results (published in May 2011) show the berry-eating runners had more immune cells and less inflammation and oxidative damage before and after the run. Researchers believe anthocyanins in blueberries are responsible for the protective benefits.

Action: During training, eat blueberries or other anthocyanin-rich foods such as blackberries or pomegranate juice daily.

Chocolate milk helps you lose body fat

About 30 men and women participated in a four-and-a-half week training programme at the University of Texas that included cycling hard for an hour a day, five days a week. Right after their ride and again an hour later, subjects drank chocolate milk or a carb beverage. The 2011 study found that the chocolate milk drinkers gained more lean muscle and lost more body fat (thanks to milk’s protein) than those downing the carb drink.

Action: To help shed body fat and boost muscle gains, follow long workouts with a tall glass of chocolate milk.