Run on empty

The faster you plan to go, the less you want bouncing around in your belly. Rest an extra hour after eating to be lighter on your feet but still have ample energy.

Portrait of Tammy Strobel
The faster you plan to go, the less you want bouncing around in your belly. Rest an extra hour after eating to be lighter on your feet but still have ample energy.
Photo ( SANDWICH ) ODED KLEIN /CORBIS , ( RUNNER ) BENWELSH / CORBIS & (PLATES) SERGIY KUZMIN / 123RF
ART DIRECTION & DIGITAL IMAGING ASHRUDDIN SANI
Photo ( SANDWICH ) ODED KLEIN /CORBIS , ( RUNNER ) BENWELSH / CORBIS & (PLATES) SERGIY KUZMIN / 123RF ART DIRECTION & DIGITAL IMAGING ASHRUDDIN SANI
Calling all heavy drinkers

A daily vitamin E supplement reduces your chances of getting liver cancer, according to new research in the Journal of the National Cancer Institute. Because the research is so new, the team is unsure why this is. In the meantime, a serving of spinach and avocado with your hangover brunch certainly wouldn’t go amiss.

Boost your stamina

A dose of quercetin – present in onions and apples – can increase your time to fatigue by 13.2 percent, says the international journal of sport nutrition and exercise metabolism.

Colour palate

According to cornell university, painted plates that contrast with the colour of your food trick you into eating fewer fat-laced foods. So ban beige.

Scotch your risk of heart disease

Scientists in Spain found that the polyphenols famously found in red wine – and to a greater but far lesser known extent in whisky – can wash down oral bacteria levels by 78 percent. But it’s not your teeth that are of primary concern. Rather, research in The American Journal of Cardiology discovered a link between poor gum health and coronary heart disease.

Warm up well

Forget about sweat wicking and compression. Wrapping up in running tights and knee-high socks is about keeping your muscles warm. Heat in your quads and calves reduces your injury risk. Plus you’ll look pretty elite.

All in a night’s work

Topping up your diet with protein is a 24-hour hour commitment, especially since the University of Maastricht in the Netherlands found muscle protein synthesis is 22 percent higher at night. Glug a casein shake pre-bed. It’s a slow-release protein that’ll dripfeed your muscles overnight, so you wake up stronger.

Fish for excellence

The benefits of fish oil for your heart, joints and brain are well established. But the International Society of Sports Nutrition confirms that it can also blunt production of the hormone cortisol, which surges in times of physical or mental stress (like an intense workout programme, for instance).