From the November 2012 issue of Runner’s World

Runners: The latest research on your favourite foods and drinks

By Liz Applegate

SPINACH BOOSTS STRENGTH
Turns out Popeye was on to something. Spinach contains nitrates, compounds that past research shows can improve running performance by delivering more oxygen and nutrients to muscles. In a new study from the National Council of Research in Italy, scientists gave participants two cups of nitrate-rich spinach juice or a placebo for six days. The spinach juice group performed better on a series of strength tests and reported less fatigue.
Action Plan: Eat spinach – or drink the juice – regularly. If the juice’s potent flavour is too strong, try blending it in smoothies.

TART CHERRIES IMPROVE SLEEP
Tart cherry juice is rich in melatonin, a phytonutrient that can improve sleep (and you need quality sleep to keep your immune system strong and speed recovery post-run). In a study at Northumbria University in the United Kingdom, subjects drank 29mL of tart cherry juice twice a day for a week. Those who drank the juice fell asleep faster, slept longer, and reported feeling more rested than those who had a placebo.
Action Plan: Add tart cherry juice to sparkling water, stir the dried fruit into oatmeal, or toss it in your trail mix.

RAISINS PACK ENERGY
Participants in a study by the University of California ran for 80 minutes and then completed a 5K time trial while consuming water, or water and carb-based chews, or water and raisins. Researchers assumed the fibre in raisins might cause stomach distress. But runners who had raisins ran equally well as those who had energy chews – and both groups ran faster than those who only drank water.
Action Plan: During long runs, have 1/4 cup of raisins, which supplies 33 grams of carbs, with water every hour you run.

CAFFEINE PILLS WORK
Australian scientists gave cyclists Red Bull (which contains caffeine) or caffeine pills before an hour ride. Both groups rode faster than a no-caffeine group. But the Red Bull group did not perform better than the caffeine pill group. This suggests that while caffeine improves athletic performance, other supposedly energising compounds (like taurine, guarana and vitamin B12) in energy drinks do not have an effect.
Action Plan: To boost endurance and speed, take 100 to 200 milligrams of caffeine 30 to 45 minutes before a run.

YEAST WARDS OFF COLDS
Hard exercise lowers your immunity, but beta glucan (a carb in baker’s yeast) may help. Runners in the 2011 Austin Marathon who took a beta glucan supplement for four weeks were sick fewer days post-race than a placebo group. Researchers from Western Kentucky University think it stimulates immune cells in mucous layers, creating a barrier against bugs.
Action Plan: If you get sick during hard training, take a daily 250-milligram baker’s yeast beta glucan supplement. Eating oats and mushrooms (two sources of less potent beta glucan) may also help.

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