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Craft beer of the month for runners, obstacle course racers, and endurance athletes

To help you wash down the latest evidence in the world of exercise science and sports nutrition, here's a snifter from my recent indulgence.

May 4, 2026

Faraway Friends (Cellar Series)

Brewed by Põhjala (Tallin, Estonia).

Imperial Stout.

13.4% ABV.

Vanilla, coconut, coffee, very sweet, rather boozy, and a bit too syrupy, but pretty darn good as expected for a barrel-aged stout from Lervig and Põhjala.

RP(be)E(r)
(Rating of Perceived beer Enjoyment)
8 out of 10

NOTE: My Rating of Perceived beer Enjoyment score is a totally unscientific and non-validated metric. Use at your own risk.

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Read the exercise science articles I reviewed this month:

Does a Mediterranean diet improve endurance adaptation?

This 12-week randomisation trial in 60 endurance athletes found a moderate VO₂max benefit from a Mediterranean diet. But the trial was small, short, not participant-blinded, and the practical race-day meaning of a 1.1 mL/kg/min advantage is uncertain. But don't stop there → read the full details.

Does caffeine plus paraxanthine improve endurance performance?

This randomised crossover controlled trial tested 14 male rowers across four evening 2000-m trials. Caffeine and paraxanthine had a small performance benefit but worsened subjective sleep. The small, male-only sample and subjective sleep measures lower confidence. But don't stop there → read the full details.

Does milk upset the gut during exercise?

This small trial in 28 active adults found little difference in gut symptoms between running and cycling while drinking low-fat lactose-free A2 milk. Does this help athletes? Find out → read the full details.

Do plant-based diets affect athletic performance?

This 4-week randomised crossover trial in 36 recreational athletes found that a plant-based diet produced no clear change in running or strength performance. However, the study was small, short, unblinded, and had no washout period. But don’t stop there → read the full details.

And all the papers on running-related science I found this month

See the whole list here →

Disclaimer I occasionally mention brands and products, but it is important to know that I don't sell recovery products, supplements, or ad space, and I'm not affiliated with / sponsored by / an ambassador for / receiving advertisement royalties from any brands. I have conducted biomedical research for which I’ve received research money from publicly funded national research councils and medical charities and also from private companies, including the Novo Nordisk Foundation, AstraZeneca, Amylin, the A.P. Møller Foundation, and the Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on R&D grant applications, and I provide research and scientific writing services for Examine.com. Some of my articles contain links to information provided by Examine.com, but I do not receive any royalties or bonuses from those links. Importantly, none of the companies described above have had any control over the research design, data analysis, or publication outcomes of my work. I research and write my content using state-of-the-art, consensus, peer-reviewed, and published scientific evidence combined with my empirical evidence observed in practice and feedback from athletes. My advice is, and always will be, based on my own views and opinions shaped by the scientific evidence available. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.