ICYMI: Fuel The Distance is now available

I’ve just launched Fuel The Distance: The Complete Marathon Nutrition Guide, a 64-page science-based guide covering daily fuelling, carb loading, race-day nutrition, gels, hydration, electrolytes, gut training, recovery and example marathon fuelling plans.

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What is Super Digestible?

Every day I post a research breakdown of the latest nutrition science related to human performance, health and the power of food. The daily 1-min reads are a great way to stay on top of the research. But, I want to make actionable summaries even more accessible 📝

Therefore, I started Super Digestible, a monthly newsletter containing a one-to-two sentence summary of each study I’ve reviewed that month. Focusing specifically on how you can apply these findings in your own practice ✅

Each study will be filtered into: DO, CONSIDER, DON’T. Based on the research findings, paired with my professional experience in the world of elite sport 🏆

This is your monthly research cheat sheet, so you can stay at the very pinnacle of science-based performance nutrition 🏔

A huge shoutout to who inspired this format. I highly recommend following Daniel’s Endurance: Ideas & Implementation Substack.

The Super Digestible newsletter is a paid subscriber special. If you’re not a paid subscriber yet but want to know more, check out the January 2025 edition for free!

Each item is linked to the original research breakdown. Just click on the DO, CONSIDER, DON’T 👈

Please note that paid subscribers have access to all previous research breakdowns via the Performance Archive 📚

✅ DO these things…

DO: Carb load with 10 g/kg over a 2-day period to optimise muscle glycogen stores, this outperforms both 6 and 8 g/kg for endurance athletes 🔋

DO: Use multiple transportable carbs (e.g. glucose 1.2 : fructose 0.8 ratio) to to optimise carbohydrate metabolism during endurance at altitude 🏔️

DO: Employ the following 6 strategies to support recovery from ACL reconstruction; protein 1.6 - 2.2. g/kg, 4 - 6 servings of protein per day, optimise vitamin D status, increase omega-3 intake (diet + supplements), use nutrition as an adjunct not replacement to rehab programming, focus on preserving muscle mass and strength 🦵

Read more

Study Details

This new review included 38 RCTs on creatine in endurance and mixed-sport contexts, focusing on performance, recovery markers and body composition 📚

Aiming to establish if it is actually useful 🧐

Here are the key findings ⬇️

Key Findings

⚡ Creatine was most consistently linked with favourable changes in repeated-sprint performance and high-intensity power output

🏁 The strongest practical fit appears to be sports with repeated surges, sprint finishes, accelerations or power-endurance demands

🚴 Benefits were reported across some cycling, swimming, rowing and canoeing/kayaking protocols, but findings were not uniform across studies

🫀 Evidence for steady-state aerobic capacity, longer time trials and endurance-dominant outcomes remains limited and inconsistent

🧬 Recovery findings were mixed, with some studies showing reductions in inflammatory markers such as CRP and TNF-α, but muscle damage markers were inconsistent

💪 Creatine may support rapid ATP resynthesis during short, intense efforts via increased phosphocreatine availability

⚖️ Most studies used a short loading phase of around 20 g/day for 5–7 days, sometimes followed by 2–5 g/day maintenance

⬆️ Small increases in body mass or estimated fat-free mass were common, but these may largely reflect water retention rather than true muscle gain

Conclusion

Overall, the evidence supports a targeted, context-dependent role for creatine rather than a universal endurance performance benefit ☝️

Is it for everyone? No. Can it be useful? Yes.

Reference

https://pubmed.ncbi.nlm.nih.gov/42280321/

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Study Details

This new study recruited 38 participants to a 12-week study where they supplemented with either…

1️⃣ DHA (715 mg/day)

2️⃣ Placebo

Omega-3 index (O3I), muscle soreness, physical function and inflammation were assessed pre- and post-study 🔍

Key Findings

🩸 DHA significantly improves O3I vs placebo

💥 Muscle soreness was significantly lower at 24-h and 48-h post-exercise in the DHA group

📈 Jump height and peak vertical force improved at 48-h post-exercise in the DHA group

Conclusion

A reasonably small daily dose of DHA can significantly improve omega-3 index and post-exercise recovery ✅

Small daily habits add up to have significant benefits.

Reference

https://link.springer.com/article/10.1007/s00394-026-03998-6

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Study Details

This new review examined findings from 14 carb loading studies to establish if it actually improves performance, outwith the placebo effect 🔍

Here are the key findings ⬇️

Key Findings

📚 Of 14 eligible carb loading studies, only 2 used double-blind, placebo-controlled designs

🥤 Only 4 of the 14 studies provided carbohydrate during the exercise test, limiting real-world relevance

⚠️ The 2 double-blind studies that did include appropriate in-exercise carbohydrate found no performance benefit from carb loading

🔍 Many older studies tested carb loading without pre- or during-exercise carbohydrate, which does not reflect current endurance fuelling practice

🧠 The positive effects seen in some unblinded studies may partly reflect belief, expectation, or placebo effects rather than carbohydrate loading alone

💭 The effect sizes from the unblinded studies with in-exercise carbohydrate were similar to reported placebo effects for nutritional interventions

The authors did not argue that glycogen is unimportant, they argued that the evidence for extra benefit from above-normal carbohydrate loading needs stronger testing ✅

Conclusion

Overall, current evidence is inconclusive on whether 24–48 h carbohydrate loading adds performance benefit when placebo effects are controlled and in-race fuelling is optimised 🔍

Even if effects are down to placebo, this shouldn’t be discounted in applied settings.

If there is a mechanism there to support employment of carb loading (“glycogen stores”), then placebo isn’t bad if it improves performance ⚙️

Or maybe I just like eating lots of pasta 🫣

Reference

https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0058/article-10.1123-ijsnem.2026-0058.xml

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Study Details

This new study compiled data from 27 female Ironman competitors to assess intention and execution of fuelling behaviours at the World Championships 🏊‍♀️🚴‍♀️🏃‍♀️

Here are the key findings ⬇️

Key Findings

⚠️ Only 26% of athletes achieved carb loading guidelines (8 - 12 g/kg)

🍞 Average carb loading days were only 6.4 g/kg

⏱️ Higher carb intake correlated with faster finishing times

🌾 Higher fibre intake was associated with greater GI distress

The primary influencers of fuelling behaviours were…

🧠 Perceived behavioural control - their perception of their ability to control pre-race preparations

✈️ Travel logistics

🎚️ Emotional regulation

💭 Athlete identity (“competitors” = better fuelling vs “completers”)

Conclusion

Understanding athletes as individuals, their barriers and beliefs can significantly influence nutritional success ✅

Interesting to see how many athletes fail to achieve recommended carb intakes (just like the majority of other sports).

Reference

https://pubmed.ncbi.nlm.nih.gov/42274547/

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Study Details

This new meta-analysis compiled data from 42 studies (1,184 participants) to establish the effects of dietary interventions (food and supplements) on iron status in active females 🔍

Here is what they found ⬇️

Key Findings

Oral iron supplementation (ferrous sulfate) resulted in significant increases in…

✅ Haemoglobin (+ 0.42 g/dL)

✅ Ferritin (+ 12.61 ng/mL)

Effects were most pronounced in those with low baseline iron stores 📉

Iron-rich food-based interventions were also successful in improving iron status 🥩

Conclusion

Ferrous sulphate and iron-rich foods are an effective way of improving iron status in active females 📈

Reference

https://pubmed.ncbi.nlm.nih.gov/42271116/

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Study Details

This new study recruited 32 recreationally trained adults to complete a crossover trial with three conditions…

1️⃣ Normal sleep (8hrs)

2️⃣ Early sleep deprivation (4hrs)

3️⃣ Total sleep deprivation (0hrs)

The following morning, participants performed an incremental cycling test to determine effects on substrate utilisation 🔍

Key Findings

Compared to normal and early sleep deprivation, total sleep deprivation led to significantly…

🔥 Increased maximal fat oxidation (absolute and relative to FFM)

🚨 Maximal carb oxidation was significantly reduced (~14%) with total sleep deprivation vs normal sleep

❎ No differences were observed in Fatmax or energy expenditure

Sleep restriction also significantly increased…

🫀 Resting heart rate (+5%)

🩸 Systolic blood pressure (+6%)

Subjective fatigue, confusion, sleepiness, and perceived exertion were higher after total sleep deprivation 🧠

Conclusion

One night of sleep deprivation shifts exercise substrate utilisation toward greater fat oxidation and lower carbohydrate use 💤

Therefore, training quality, recovery and performance could be negatively affected when sleep is compromised ‼️

Reference

https://onlinelibrary.wiley.com/doi/10.1111/sms.70314

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Study Details

This new study recruited 16 endurance trained cyclists/triathletes to complete power and work capacity tests in fresh and fatigued states 🚴‍♂️

(fatigued state = after 3-hr moderate intensity cycling)

Participants followed a standardised 8 g/kg carb loading protocol the day prior plus 2 g/kg pre/exercise meal 🍽️

During the fatigued state cycling, participants consumed either…

1️⃣ Water

2️⃣ 60 g/hr carbs

3️⃣ 120 g/hr carbs

Participants completed all trials.

Here is what they found ⬇️

Key Findings

📉 Compared to the non-fatigued state, critical power (CP) was significantly reduced in all experimental conditions

🥤 However, this reduction in CP was attenuated with increasing carb intake during exercise in a dose-dependent manner

💥 Power was significantly greater with 120 g/hr vs 60 g/hr vs water

🔥 Mean whole-body carb oxidation rates were significantly higher with increasing carb intake

Conclusion

120 g/hr limits reductions in power under fatigue ✅

Further evidence linking carb availability to endurance durability.

Reference

https://onlinelibrary.wiley.com/doi/10.1111/sms.70326

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Study Details

This new review analysed the current evidence on nutritional interventions for healthy aging 🔍

Here are the key findings including recommended doses and benefits ⬇️

Key Findings

Protein 🍖

⚖️ 1.0–1.3 g/kg/day

✅ muscle mass preservation

Whey + resistance training 🥛

⚖️ 20 g, twice daily

✅ strength + muscle maintenance

Collagen 🦴

⚖️ 5–10 g/day

✅ joint/tendon support

Plant protein + BC30 🌱

⚖️ 20 g protein + 1 × 10⁹ CFU

✅ improved amino acid availability

Probiotics 🦠

⚖️ ~10⁹ CFU/day

✅ gut, immune + cognitive support

GlyNAC 🧬

⚖️ ~100 mg/kg/day glycine + NAC

✅ mitochondrial function + oxidative stress

NMN / NR 🔋

⚖️ NMN 250–500 mg/day; NR 100–300 mg/day

✅ NAD⁺, insulin sensitivity + mitochondrial health

CoQ10 ⚡

⚖️ 100–200 mg/day

✅ ATP production + reduced fatigue

Alpha-lipoic acid ⚙️

⚖️ 600–1200 mg/day

✅ glucose/lipid metabolism

Omega-3 🐟

⚖️ ≥2 g/day EPA/DHA

✅ inflammation + brain/cardiovascular health

Resveratrol 🍇

⚖️ 150 mg/day

✅ metabolic health + inflammation

Magnesium 🥬

⚖️ dose not specified

✅ muscle, metabolic + cardiovascular support

Carotenoids 🥕

⚖️ astaxanthin 4–20 mg/day

✅ antioxidant, eye + cognitive support

Vitamin E 🌰

⚖️ dose not specified

✅ lipid protection + brain/heart support

Selenium 🛡️

⚖️ dose not specified

✅ immune + antioxidant support

Quercetin 🍎

⚖️ dose not established

✅ anti-inflammatory + vascular support

Curcumin 🫚

⚖️ 25 mg–6 g/day

✅ lipid profile + oxidative stress

Urolithin A 🍒

⚖️ 1000 mg/day

✅ muscle endurance + mitophagy

Microalgae / Chlorella 🌊

⚖️ 1.8–2.3 g/day or 27 mL/day CGF

✅ antioxidant status + inflammation

Spirulina 🌱

⚖️ 500–1000 mg/day

✅ oxidative stress + lipid markers

Conclusion

There is a growing body of evidence supports the use of specific dietary supplements to promote healthy aging 💊

Although, these should not be thought of in isolation outwith a supportive and healthy diet ☝️

Reference

https://pubmed.ncbi.nlm.nih.gov/42234350/

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Study Details

This new study recruited 9 well trained female cyclists to complete 2 x cycling tests 🚲

Prior to cycling tests, participants completed glycogen depleting exercise followed by 24 hrs of either…

📈 High carb availability (≥ 9 g/kg)

📉 Low carb availability (≤ 1 g/kg)

Key Findings

💥 Power output at the first ventilatory threshold was reduced in LOW

…with no between-trial difference in power output at the lactate threshold ❎

⚠️ Gross cycling efficiency during submaximal cycling was reduced in LOW

⚡️ Electromyographic median power frequency of the quadriceps was higher in HIGH during submaximal cycling

Conclusion

These data suggest that…

1️⃣ low carb availability reduces power output at the moderate-to-heavy transition

2️⃣ possibly due to increased recruitment of higher-threshold motor units to compensate for glycogen-depleted fibres

3️⃣ which subsequently impairs gross cycling efficiency

Carb availability is likely important in ‘durability’ of the moderate-to-heavy intensity transition ✅

Reference

https://link.springer.com/article/10.1007/s00421-026-06260-3

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Study Details

Ubiquinol is a reduced form of CoQ10 with enhanced bioavailability 🔍

This new study investigated the effects of 300 mg/day ubiquinol or placebo in healthy active males 💊

Supplements were taken for 6-weeks 🗓️

Key Findings

Compared to pre-supplementation and placebo, ubiquinol led to significantly…

🩸 Increased plasma CoQ10

🧬 Lowered inverse respiratory control ratio (indicative of improved oxidative phosphorylation)

However, there were no other differences observed ❌

Conclusion

Ubiquinol appears to be a superior form of CoQ10 which may have benefits to ATP production ✅

Whether or not these cellular effects result in improved performance is another matter.

Reference

https://pubmed.ncbi.nlm.nih.gov/42249931/

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Study Details

This new study recruited 15 recreational runners to complete three exercise trials consisting of 20 cycling intervals and 800m time trial 🚴

Prior to trials participants consumed either…

1️⃣ sodium bicarbonate capsules (0.3 g/kg)

2️⃣ sodium bicarbonate hydrogel (0.3 g/kg)

3️⃣ placebo

Supplements were consumed 90-min prior to exercise ⏱️

Lactate responses, gastrointestinal symptoms and performance were assessed 🔍

Key Findings

🩸 Lactate responses were similar between capsules and hydrogel

😮‍💨 GI symptoms were elevated with capsules at post-supplementation and at multiple exercise timepoints

👉 Whereas GI symptoms did not significantly increase with hydrogel or when compared to placebo

❌ No differences in time trial performance were observed between placebo, capsules or hydrogel

Conclusion

Hydrogel technology does appear to reduce gastrointestinal symptoms vs standard capsules ✅

Other effects are similar 🤷‍♂️

Reference

https://link.springer.com/article/10.1186/s44410-026-00027-9

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Study Details

This new study recruited 11 trained cyclists to complete three conditions…

1️⃣ carb mouth rinse

2️⃣ placebo mouth rinse

3️⃣ music (120 bpm)

…prior to assessments of brain oxygenation, cognitive performance and RPE post 4-km cycling time trial (TT) 🚴

Key Findings

Compared to both music and placebo, carb mouth rinsing led to significantly enhanced…

🧠 Bilateral prefrontal cortex oxygenation (post-intervention and post-TT)

⚡️ Cognitive performance (post-TT)

⏱️ TT completion time

💥 Power output

💨 Mean speed

RPE was also lower in carb mouth rinse vs placebo, and lower than music at mid-trial 📉

👉 There was a significant association between brain oxygenation and cognitive performance

Conclusion

Carb mouth rinse enhances oxygen delivery to the brain and preserves executive function 🥤

This leads to reduced perceived exertion and improved performance ✅

There is a central neurocognitive mechanism that underpins the ergogenic effect of carb mouth rinsing 🧠

Reference

https://pubmed.ncbi.nlm.nih.gov/42118778/

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Study Details

This new review summarised the available evidence to recommend science-based strategies to manage travel in athletes 🔍

Here are the 10 key strategies ⬇️

Key Findings

Bright Light Exposure ☀️

⏰ After arrival:

➡️ Biological morning for eastward travel

⬅️ Late biological afternoon/evening for westward travel

💡 Spend 30–180 minutes in natural daylight

💡 Use a light box if needed

🕶️ Avoid sunglasses during planned light exposure

📱 Use apps such as Timeshifter for personalised light exposure recommendations

Light Avoidance 🌙

⏰ After arrival:

➡️ Biological afternoon/evening for eastward travel

⬅️ Biological morning for westward travel

😎 Use blue-light blocking glasses

😴 Wear an eye mask

🏠 Stay indoors during inappropriate light windows

💡 Dim indoor lighting when required

Melatonin Supplementation 💊

⏰ 30–60 minutes before local bedtime for the first 2–5 nights

💊 Use 2–5 mg immediate-release melatonin

🌑 Take in a dimly lit environment

⬇️ Start with a lower dose if sensitive

🚫 Avoid daytime use

Strategic Napping 😴

⏰ During travel and the first few days after arrival (early afternoon)

😴 Keep naps to 20–30 minutes

🚫 Avoid evening naps

🎧 Use earplugs and eye masks if needed

⏱️ Consider a longer nap (~90 min) only if extremely fatigued

Caffeine Use ☕

⏰ Morning to early afternoon at your destination

☕ Use ~100–200 mg to improve alertness

🏃 Consider 3–6 mg/kg ~60 minutes pre-competition if appropriate

🧪 Trial competition caffeine strategies in training first

🌙 Avoid caffeine within ~8–10 hours of bedtime

🫖 Tea or caffeine gum can be useful alternatives

Sleep Hygiene 🛌

⏰ Night before travel, during travel, and every night after arrival

🌡️ Keep the room cool

🌑 Create a dark sleeping environment

🔇 Minimise noise where possible

🎧 Use earplugs and eye masks

📵 Limit screen exposure before bed

🍽️ Avoid large meals within 2–3 hours of bedtime

🔁 Maintain a consistent bedtime routine

Gradual Time Shift ⌚

⏰ Begin 3–7 days before travel

⏰ Shift sleep and wake times by 30–60 minutes per day toward destination time

🍽️ Gradually align meal times with the destination

😴 Prioritise adequate sleep throughout the adjustment period

Sleep Banking 💤

⏰ Begin 3–5 days before travel

🛌 Aim for 8–9+ hours of sleep per night

😴 Add naps if needed

🛡️ Build a sleep reserve before expected travel-related sleep loss

Exercise Timing 🏃

⏰ After arrival:

➡️ Biological morning for eastward travel

⬅️ Late biological afternoon/evening for westward travel

🚶 Prioritise light-to-moderate exercise such as walking or easy jogging

🏋️ Avoid intense exercise within 2–3 hours of bedtime

Meal Timing & Nutrition 🍽️

⏰ During and after travel

🍽️ Transition to local meal times as soon as possible

🥪 Choose light, easily digested foods

💧 Prioritise hydration

🚫 Limit caffeine and high-sugar foods close to bedtime

Reference

https://link.springer.com/article/10.1007/s40279-026-02455-y

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Study Details

This new study analysed the total energy expenditure of world-class triathlete Kristian Blummenfelt using doubly labeled water (DLW) alongside 3-years of training data 🏊🚴🏃

Here are the key findings ⬇️

Key Findings

🔥 Total energy expenditure ranged from 7,019 to 8,506 kcal/day

🍽️ Reported energy intake ranged from 4,899 to 6,360 kcal/day

🗓️ The annual training volumes for the years 2020–2022 were 1,480, 1,350, and 1,308 h, respectively

📊 ~53% of the entire 3-year period matched with the DLW measurement periods in terms of training volume

🔍 Indicating that the reported energy expenditure was representative of the majority of the 3-year period

📈 The greater part of the 3-yr period likely exceeded the proposed metabolic ceiling for sustained total energy expenditure (2.5x basal metabolic rate)

Conclusion

World class endurance athletes are likely to exceed this “metabolic ceiling”.

With energy expenditure of these numbers, emphasis on maximising fuelling during exercise becomes absolutely essential 🔥

Reference

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00706.2024

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Study Details

This new study recruited 15 healthy men to complete two trials (including both rest and exercise) after either…

1️⃣ Blackcurrant extract (210 mg anthocyanins)

2️⃣ Control

Cardiorespiratory and metabolic responses were assessed 🔍

Key Findings

🫀 8 / 15 participants were classified as responders with an increase in cardiac output of 13.5 ± 8.4% at rest

Total peripheral resistance (blood flow indicator) was decreased with blackcurrant extract…

…with 9/15 participants classified as responders with a decrease of 17.5 ± 6.1% 🩸

⏱️ During moderate intensity exercise, heart rate was reduced by 2 bpm with 4/15 participants classified as responders

Conclusion

An acute intake of a blackcurrant extract with 210 mg of anthocyanins may have effects on vascular regulation mechanisms 🧬

This data supports previous findings that blackcurrant extract affects some people much more than others 🧐

I’d highly recommend completing a repeatable performance test with this ingredient to assess your individual effects 🔍

Reference

https://pubmed.ncbi.nlm.nih.gov/42197091/

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Study Details

This new meta-analysis compiled data from 13 studies (273 participants) to establish the effects o…

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Study Details

This new study recruited 16 college students to complete four experimental c…

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Study Details

This new review examined the evidence and mechanisms for ultra-high carb (> 90 g/hr) and whether they stand up to sci…

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Study Details

This new systematic review compiled data from 8 RCTs with a combined total of 166 adult male football (soccer) players to…

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