Super Digestible - April 2026 ✅
You monthly nutrition science cheat sheet.
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 Daniel Rowland 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: Supplement with creatine (> 5 g/day), protein (increase daily intake to 1.2 - 2.4 g/kg/day) and omega-3 (1.8 - 4.0 g/day) to support athletic performance and recovery, they all do different jobs so best practice is to combine them 💪
DO: Use tart cherry juice to support recovery from muscle damage in athletes, polyphenols plus additional carbs provide significant benefits 🍒
DO: Aim for maintenance or +250 kcal per day and 2.5 g/kg protein per day to achieve body recomposition (muscle gain, body fat loss) as a resistance-trained individual 💪
